Why Muscle Matters

And how building and maintaining muscle is the secret to a healthier, longer life.  

Did you know that after the age of 30, you  start to lose as much as 5% of your muscle mass each decade? In fact, studies suggest that most men will lose up to 30% of their muscle mass during their lifetime. 

For women, as well as age-related muscle loss, the menopause can cause a 30-60% loss of muscle stem cells (making it harder to maintain muscle mass). 

When thinking about staying fit for a longer life, many people focus on their cardiovascular fitness and heart health. However, they neglect maintaining and building the crucial muscles that keep movement, strength, flexibility and longevity on top form for even longer.

Four Reasons Why Muscle Matters

1) Reduce the risk of injury, falls and fractures

Losing muscle mass and function (known as sarcopenia) can increase your risk of fractures and falls. Sarcopenia is not just associated with ageing; it can occur for those that:

  • Have a largely sedentary lifestyle
  • Suffer high stress and inflammation
  • Eat an unbalanced diet

However, by maintaining and building muscle, you can retain and improve your level of movement, strength, balance and everyday abilities – helping to increase your quality of life both now and into old age too.

2) Boost your metabolism

By increasing your muscle mass, you also increase your metabolic rate, helping you to maintain a healthy weight. This is because muscle cells require more energy than fat cells, so your metabolism works harder to get energy into your muscles. This helps you to burn more calories at your basal metabolic rate, not just when you’re working out. All of which can help with fat loss and weight management.

3) Improve posture and relieve pain

Your muscles offer scaffolding to your structure. They help to keep you upright and in alignment. This can help to prevent aches and pains associated with poor posture and alignment. Strong, healthy muscles allow all parts of your body to work correctly and in harmony. Using your muscles properly and increasing muscle mass can help relieve stress and tension on your joints. This can be crucial if you suffer from back, neck and shoulder pain. 

4) Make you live longer 

Muscle is your centre house for most of your hormones response including insulin. Having  high quality muscle that function at its best simply means that it  will allow  you to go through more physical and mental stress. Muscles contains amino acid which you need to produce immune cells which are essential to fight diseases and illnesses. 

How To Protect And Build Muscle

One of the best ways to maintain and build muscle mass is to focus on strength training and high intensity workouts.

  • Resistance training – such as with resistance bands
  • Bodyweight exercises – such as planks, press-ups and squats 
  • Weight machines – These are resistance machines that you can find in the gym
  • Free weights – using dumbbells and barbells to increase strength. 
  • Sprinting, skipping, boxing, burpees, squat jumps (Any high intense bouts of exercises for a short period of time.)

Some people shy away from strength training. This could be that the area of the gym is overwhelming; they don’t know where to start or worry that building muscles will make them too muscular or bulky. The truth is you can use strength training to maintain or enhance your physique in the way you want to. It’s just about knowing the right workouts for your goals, and this is where I can help. 

If you want to increase overall fitness, ability and long-lasting quality of life, strength training should be a crucial part of your exercise plan.

It doesn’t matter if you don’t feel able to lift weights or prefer to work out at home without equipment; there are lots of ways to incorporate strength training in a way that works for you. If you want to get started by protecting and increasing your muscle mass, then I’m here to help. 

If you want to increase overall fitness, ability and long-lasting quality of life, strength training should be a crucial part of your exercise plan.

It doesn’t matter if you don’t feel able to lift weights or prefer to work out at home without equipment; there are lots of ways to incorporate strength training in a way that works for you. If you want to get started by protecting and increasing your muscle mass, then I’m here to help. 

If you want to help enhance your quality of life and enjoy all of the benefits of maintaining and developing strong, healthy muscles, then get in touch. Together we can create a workout plan that helps you to reach your goals and prevent sarcopenia for a fitter, healthier and more active life. 

What are you waiting for?

Protect and build your muscles today

By Caroll Kerner

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Haven't you waited long enough to change your lifestyle with a healthy body, mind, and diet?

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Tara Henry


I grew up quite active and I had a passion for running. I used to run for miles in parks and believed that this was the only way to make me toned. While this passion was important to me, it wasn’t until I met Caroll who helped change my perspective on exercise. Caroll first showed me the ropes back in January 2022 down Muscleworks Gym, in the vibrant Bethnal Green, which has since turned a love of fitness into a lifestyle.

Caroll helped revaluate my training, removing a lot of cardio from my routine and educating me on how to build muscle. With Caroll’s knowledge and expertise, I gradually realised that without lifting weights I would never have a toned and muscular physique. Using weights has helped me create more muscle definition and beautiful tone.

Caroll’s style of teaching is healthy and realistic, she reminds you to start light and listen to your body throughout the workout. She stresses that bodybuilding/body sculpting is an individual sport and what might work for one person, might be too stressful for another. She also reminds you not to expect change overnight, the importance of being consistent with your training and being kind to your body.

Weight training down Muscleworks gym is now such and enjoyable and big part of my lifestyle, with leg day being my favourite routine. Thanks to Caroll I am able to:

– Hit the gym more and create more muscle;
– Appreciate and be kinder to my body;
– Have a better understanding of nutrition and supplements – have a healthier relationship with food and realising that you can eat complex carbs and still lose weight;
– Have the determination to perform at my best routine;
– Have drive, self-confidence and discipline;
– Understand the importance of being consistent through hard work, helping see the results and be able to get in good condition;
– Always being ready to adapt my workout and to my needs

Caroll is such an important idol and influence to me, somebody I will forever be grateful to. She has helped me understand that we can “hold muscle but still look beautiful and feminine.”

Ruth Blunt


Caroll worked with me on developing my core body stability. This was a particular concern of mine as my mother, who had recently died, suffered from severe osteoporosis. I was keen to avoid this. Caroll therefore concentrated on a combination of aerobic exercise, pulleys and exercises using the stability balls. 

The second period was triggered when, after a long break from personal training, I met Caroll at my gym. She noticed that I was hobbling and asked what the problem was. I booked a session with her and that was a springboard for my improved mobility! At that first session, Caroll immediately diagnosed that I had excessive pronation in my right ankle. She identified my footwear as exacerbating the problem and advised me on a suitable running shop at which to buy a new and more supportive pair of trainers. By the very next day, I was already walking more easily.

From there, Caroll went on to devise a programme of exercise specific to my personal needs. We worked on strengthening my lower leg and ankle muscles, firming up my abdominals and worked further on my core body muscles. We did a lot of work with free weights and pulleys, as well as floor exercises. This complemented the treatment I was having with my podiatrist.

I really enjoy training sessions with Caroll. I find her style very engaging and motivating. She builds up my confidence and stretches me to do my best. On top of that, she is a very warm and friendly person. The time flies by when we are training together!

Caroll Kerner is professional, proficient and personable. I have no hesitation in recommending her as a personal trainer.

R. Scott


When I met Caroll my weight was increasing and fitness plateaued despite various attempts at diet and exercise. I had become very demotivated with trying to improve either. Caroll took me in hand! She was realistic, measured and totally evidence based in her approach. She didn’t promise instant changes and didn’t say it would be easy. However with her skill and knowledge, she made it very enjoyable and a lot faster that I would have thought possible!

Caroll also made significant efforts to tailor her advice and session to what would work sustainably around my work and other key commitments: it’s all very well when people say “If you want it you will prioritise it”, but Caroll understands that these sorts of statements are pretty empty when parents need visiting and work needs doing! She personally tailored our programme to allow me to view fitness activities with her as a joy rather than another obligation. 

Her dietary advice was absolutely spot on and I have kept with it, losing weight, getting stronger, less ill and not feeling hungry or having food fomo! Caroll does not peddle pseudoscience and hollow motivational statements – she is the solid real deal with a wealth of knowledge, experience and practical, useable know how. Just ask her adventures around the world! I would recommend Caroll whole heartedly.

Anna Schoeffler


Training with Caroll changed my life. She really understands fitness and is passionate about helping people like me. I started putting on weight in my thirties and couldn’t figure out how to lose it. I had given up on ever being slim again when I met Caroll. She told me I was not doing the right type of exercise and needed to do weight training. At first I was a bit intimidated by training in a gym of bodybuilders but Caroll made me feel completely at ease and taught me how to lift weights correctly and safely.

I started seeing results within weeks and lost all the weight I had gained over the years, nearly two stone or 12kg, within couple of months. I continue to train with her to maintain my body shape and keep progressing, and at nearly 40 now I am fitter than ever and I look younger than I did before!

S. Lohia


I have been using Caroll for a number of years now on a personal basis and can highly recommend her.
Caroll is extremely friendly and always makes me feel comfortable and at ease. My safety with the use of an effective posture is always prioritised. She is highly knowledgeable and with her experience and professional demeanour , I could not recommend her enough!

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