Most people should aim to strengthen their muscles to offset age-related decline in strength and posture.

Resistance training and cardiovascular exercise are both necessary for overall health, cognitive function, and maintaining muscle mass as we age.

Fitness is crucial for health, and while some people may experience muscle and bone loss, those who consume high protein and exercise regularly can mitigate these risks.

Using ice baths after resistance training may short-circuit muscle growth and repair by interfering with pathways that promote these processes.

Avoid exercises that don't provide a significant stimulus for the target muscle, such as deadlifts for isolated muscle growth, as they engage multiple muscle groups and may not be the most effective choice for specific gains.

Non-steroidal anti-inflammatory drugs can hinder gains in endurance, strength, and muscle size, so be cautious about their use around exercise.

Approximately 80% of resistance training should be below failure, with 20% at higher intensity to maximize benefits without causing damage.

Getting stronger doesn't always mean increasing muscle size; muscles can become stronger without getting bigger.

Training to failure can lead to greater muscle growth but also increases fatigue significantly, so it's important to balance intensity and recovery. Going from some number of reps in reserve all the way to failure in a single mesocycle is a good practice for many, but not required; you can go two or three reps in reserve as long as you do enough sets to achieve close to ideal hypertrophy outcomes.