Here’s something that might surprise you: only 6-8% of Americans are meeting the basic resistance training guidelines for optimal health. That’s a startling statistic I recently came across from Dr. Gabrielle Lyon’s research, and it got me thinking about our amazing community at the Academy of Self Defense.
Every day, I see people of all ages walking through our doors, some nervous, some excited, but all of them taking that crucial step toward better health. And you know what? They’re doing something extraordinary for their bodies and brains without even realizing it.
The Truth About Muscle and Aging
“Anyone at any time can get stronger and put on muscle.” These aren’t just motivational words – they’re straight from Dr. Lyon’s research. She’s found that this idea that we’re “too old” to start training is completely false. In fact, the science shows that maintaining and building muscle becomes even more critical as we age.
Think about this: if you’re in the lower one-third of strength for your age group, you have a 50% greater risk of dying from nearly anything. That’s not meant to scare you—it’s meant to empower you. Because here’s the amazing part: you can do something about it, starting today.
Why Combat Fitness Works for Everyone
At the Academy of Self Defense, we’ve seen this research in action. Our combat fitness programs naturally incorporate the two key elements that Dr. Lyon identifies as crucial for muscle health:
- Resistance training (through bodyweight exercises, partner work, and equipment)
- Proper movement patterns that engage your whole body
But here’s what makes our approach special—we scale everything. Whether you’re 25 or 65, whether you’ve never exercised before or you’re a former athlete, we meet you where you are. Every punch, every kick, every movement can be modified to match your current fitness level while still challenging you to grow stronger.
The Brain Benefits You Never Expected
Recent research from Stanford’s Dr. Andrew Huberman labs that exercise, particularly the kind that involves learning new movement patterns (like those in HIIT, Box & Bells, Boot Camp, or GRIT), does amazing things for your brain. It:
- Increases focus and mental clarity
- Improves memory and learning capacity
- Helps maintain brain health as you age
When you’re learning a new combinations or mastering a technique in our classes, you’re not just working your muscles—you’re building new neural pathways and keeping your brain young and adaptable!
Real People, Real Results
Take Donna, who started with us at 52, nervous about trying something new. “I thought combat fitness was just for young people,” she told me recently. “Now I’m stronger than I’ve ever been, and I can keep up with my grandkids.”
Or Dave, who joined us at 68, looking to stay active. He’s now one of our most consistent members, inspiring everyone around him with his progress and energy.
Your Journey Starts Here
Dr. Lyon puts it perfectly: “You cannot have a high-quality life without high-quality muscle.” At the Academy of Self Defense, we’re not just offering workouts – we’re providing a path to that high-quality life, no matter where you’re starting from.
Ready to join our community? Your first two weeks are on us! Come experience how combat fitness can work for you, at your pace, at your level. Because it’s never too late to start getting stronger.
Want to listen to the amazing two Podcasts that helped me write this article?
About Dr. Gabrielle Lyon
Dr. Gabrielle Lyon is a board-certified physician and pioneer in muscle science with over 20 years of experience. Following her fellowship in geriatrics and aging, plus seven years of nutritional science training, she established a concierge medical practice treating high-performing individuals including athletes, CEOs, and Navy SEALs. As the founder of the “muscle-centric” approach to medicine, Dr. Lyon focuses on skeletal muscle as the organ of longevity, helping patients optimize their physical performance and overall wellness through the intersection of muscle health, nutrition, and aging science.
About Adam Huberman
Dr. Andrew Huberman is a tenured professor of neurobiology and ophthalmology at Stanford School of Medicine, where his research focuses on brain development, brain plasticity, and neural regeneration and repair. Through his work in neuroscience, he examines how the brain influences human performance, health, and longevity. Dr. Huberman is known for making complex scientific concepts accessible to the public through his widely-followed Huberman Lab Podcast, where he discusses science-based tools for everyday life. His research and teachings bridge the gap between cutting-edge neuroscience and practical applications for improving mental health, physical performance, and cognitive function.
About Steven Bartlett
Steven Bartlett is the founder and host of “The Diary of A CEO,” one of the world’s most successful podcasts, where he interviews influential leaders, entrepreneurs, and experts across various fields. At 31, he’s known for his direct interviewing style and ability to extract meaningful insights from his guests. His business acumen and media influence have earned him recognition across global platforms, including a prominent billboard feature in Times Square. Through his podcast platform, he focuses on uncovering the stories and science behind success, health, and personal development, making complex topics accessible to millions of listeners worldwide.
