By Dr. Mercola

Increasing physical frailty as you age is commonly accepted as “a fact of life.”

Until recently, most studies showed that after the age of 40, people typically lose eight percent or more of their muscle mass with each passing decade.

But newer research suggests that this is not a foregone conclusion.

One study of 40 competitive runners, cyclists, and swimmers, ranging in age from 40 to 81, found no evidence of deterioration — the athletes in their 70s and 80s had almost as much thigh muscle mass as the athletes in their 40s.

Lifelong Activity is Best, but it’s Never Too Late to Start

Over the past several years, researchers have discovered that it is indeed possible to restore the ability of old human muscle to repair and rebuild itself. However, the need to keep aging muscles in shape has also been demonstrated, as long periods of atrophy are more challenging to overcome. These findings fall into the category of common sense, along the lines of “use it or lose it.” And as you age, physical exercise becomes an ever more important aspect of optimal health and longevity.

The good news is that it’s really never too late to start an exercise program, even if you’ve been inactive for a long time. Just keep in mind that older muscles do not respond as well to sudden bouts of exercise, so to take precautions and start off slow, to avoid injury.

First move well, then move often.
We are thinking too much in terms of quantity, not quality.
You can do an exercise 3x10, but if the exercise isn't done correctly.. there is no point of doing the exercise.
First quality, then quantity.
The FMS (Functional Movement Screen) can help to identify dysfunctional movement patterns.
If you load a dysfunctional movement pattern, you are not moving well.
In order to prevent sports injuries.. coaches, trainers, physio's should all first asses the quality of movement patterns, then begin to train.
And assessing movement patterns isn't done by simply measure the ROM of all joints