Following on from last week’s Blog about strength, I want to share some more information about how strength training really is for everyone, why it’s best to start early in life and why it’s worth picking up the weights in every decade even in your 90’s . Many people believe that muscle loss is an inevitable part of ageing that can’t be reversed. However, clinical evidence shows that skeletal muscle remains “plastic” throughout our entire lives.
Through the retention of myonuclei*, your body maintains the cellular machinery needed to rebuild strength, meaning a 90-year-old can still see significant muscle gains from resistance training. It’s not about starting over, it’s about reactivating what’s already there.
You can access the evidence-based management of Sarcopenia here
MJ Best Practise states:
*Myonuclei are specialised, multiple nuclei within muscle fibres that function as the cells “brains” or control centres, managing protein synthesis and regulating muscle fibre size. They are essential for muscle growth (hypertrophy) and repair by managing specific cytoplasmic regions called * myonuclear domains. They are also the key, stable mechanism behind “muscle memory,” allowing previously trained muscles to regrow faster even after periods of inactivity.
Key Functions and Behaviours of Myonuclei:
- Protein Synthesis (Growth and Repair): Myonuclei create the necessary proteins for muscle cells to grow larger in response to stress, such as resistance training.
- Managing the Myonuclear Domain: Each myonucleus controls a finite, specific volume of the muscle cell. When muscles grow (hypertrophy), these domains fill up, necessitating the addition of new myonuclei.
- Muscle Memory Mechanism: Gained myonuclei persist even when muscle fibres shrink (atrophy) during detraining. This long-term storage allows for accelerated protein synthesis when retraining begins, resulting in faster muscle rebuilding.
- Satellite Cell Fusion: When muscle fibres are stressed or damaged, they require more capacity. Satellite cells (muscle stem cells) activate and fuse with the muscle fibre, providing new myonuclei to enable further hypertrophy.
- Structural Support: Unlike other cells, muscle fibres are multinucleated ( more then one nucleus cytoplasm) —containing hundreds to thousands—to handle the high demand of managing a long, complex, and high-volume muscle fibre.
Myonuclei typically do not divide – instead, they rely on the addition of new nuclei from satellite cells to expand their functionality.
A myonuclear domain (MND) is the specific, theoretical volume of cytoplasm (muscle cell content) managed and controlled by a single nucleus (myonucleus) within a multinucleated muscle fibre. It represents the zone where a single nucleus provides necessary RNA for protein synthesis to maintain homeostasis.
- Function and Size: Because muscle fibres are large, they contain many nuclei, with each managing a specific surrounding area, functioning similarly to a cell’s “territory”.
- Hypertrophy (Growth): As muscles grow, myonuclear domain size can initially increase, but it is believed that a “ceiling” exists. When this limit is reached, new nuclei (myonuclei) are added from satellite cells to maintain a functional domain size.
- Flexibility: While traditionally viewed as rigid, research suggests myonuclear domains are flexible during hypertrophy and atrophy.
- Muscle Memory: When muscle atrophy (shrinking) occurs, the domains shrink, but the number of myonuclei often remains constant (or decreases less than the muscle size), contributing to “muscle memory” by allowing rapid regrowth.
The scaling of the myonuclear domain is highly dependent on muscle fibre type, with smaller domains often found in type I fibres and larger ones in type II.
At 70, Joan Macdonald took up fitness including cardio and lifting weights, 5 x per week, she also adjusted her diet and lost 70 lbs. When she began her fitness Journey She looked like the picture on the left, her only exercise was playing darts, bowling and, unsurprisingly, she was on blood pressure medication. Joan described herself as fat and unfit. She is now a social media fitness influencer with thousands of followers looking and most importantly feeling fabulous at 77 !
Picture from Business Influencer
I find Joan and many of my Veteran DYBO participants inspiring – they show us that fitness is essential in every stage of life and is for everyone. Take it steady, get great advice and be consistent!
The scientific information above shows us that being strong and fit as a youngster will provide us with the foundations we need to return to good levels of fitness and muscle mass after a lay off (maybe illness or injury) and to be fit, strong, able and independent into our Autumn years.
If you are young or in middle years take note and take action, if you are older take note and take action. Let’s all encourage our youngsters to take action too!
DYBO classes that include strength work are as below…
What’s coming up this week…
More newness, fabness and essential fitness and wellbeing.
And it really is Trigger point MFR week, this week !!!
INDEPENDANCE
Karen and Helen invite you on Saturday the 9 May 2026 for an awesome afternoon of Independance
We have a brilliant afternoon planned!
We’re bringing you a ‘feel good’ dance event with four energising classes — and you’re invited.
Our Presenters
Lady Kat Smith – returning after the amazing response to her debut, bringing her signature style and energy
Helen Carpenter-Waters – your resident expert, guiding you through fabulous creative dance movement and a super effective stretch session
Class Schedule (1–5pm)
OG Jam – Kat
Express – Helen
Latin Funk – Kat
Dancers Stretch – Helen
Location
All Hallows School, Farnham, Surrey, GU9 9HF
Fee: £40
Tickets include all classes.
Please note tickets are non-transferable and non-refundable.
It’s a relaxed, welcoming afternoon — perfect whether you come with friends or on your own. Just come along, move and enjoy the music.
How To Pay
Bank Transfer
Reference: INDEPENDANCE May
Name: UK Fitness Academy Ltd.
Acc No: 04284324
Sort Code: 09-01-28
Once paid, please email helen@dybo.co.uk with the attendee’s name and a contact number.
We look forward to Independancing with you very soon!
A Yummy Spring Soup Recipe
Packed with goodness – by Anna Haugh on Saturday Kitchen
- 2 tbsp olive oil
- 2 spring onions white and green parts separated and chopped
- 100g/3½oz sprouting broccoli chopped
- 300g/10½oz frozen peas
- 50g/1¾oz fresh broad beans
- 30g/1oz wild garlic
- 400ml/14fl oz veggie stock
- 50ml/2fl oz plant-based cream
To serve
- 1 tbsp chopped roasted hazelnuts
- 2 tbsp olive oil
- Heat 1 tablespoon of the oil in a large saucepan and add the white spring onions, broccoli, peas, beans, almost all of the wild garlic and the stock. Cook for 5–6 minutes, then add the cream and blend until smooth.
- Heat the remaining oil in a separate small saucepan and fry the green parts of the spring onion and the remaining wild garlic for 2–3 minutes.
- Serve the soup topped with the fried onions, wild garlic, hazelnuts and a swirl of olive oil.
Please have an awesome week, get strong be strong, stay strong!
Love ya,
Helen x
DYBO Live & Online – This week’s Classes are as follows:.
At All Hallows, Farnham & DYBO Studio, Church Crookham (Book in Advance only): Zoom class details further down the page.
Monday (AH)
6.30pm: Boogie Fit
7.30pm: Total Tone – with bands, handweights and mat.
Tuesday (AH)
6.30pm: 5 in 1 Fitness – with bands, hand-weights and mat. Plus Ketttle bells if you have one
7.30pm: Dance Fit & Fab
Wednesday (DYBO Studio)
6.30pm: Old Skool Step – Step, hand weights and band.
7.30pm: Barre Fit – something to assist balance like a barre, ) supplied if you attend in studio) eg. chair, worktop, mantlepiece etc.
Thursday (AH)
6.15pm: Contemporary Stretch – various equipment used at each class, contact me for info.
7.30pm: Dancespiration
Friday (DYBO Studio)
6.30pm: Friday Fitness Yoga Express
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Joining us at All Hallows or The DYBO Church Crookham Studio? – Protocols and Information
I’m so happy to be able to run Face to Face classes at All Hallows and at the DYBO Studio in Church Crookham. My primary objective is to ensure that we all have a wonderful time with effective and fun classes that are engaging, relaxed and of course, safe.
Preparation
1) Firstly ensure that you have booked by sending us an email info@dybo.co.uk confirming all the classes you wish to attend plus your payment method, be it as a member, using your voucher, or pay as you go. No on the door bookings or payments can be taken. Bookings are not refundable or transferable. I will keep records of all attending, please also keep a record of your own attendance too.
2) Preparing your kit bag/box. This depends upon the class you are attending.
Boogie Fit, Dance Fit and Dancespiration crew will only require your indoor trainers/dance shoes to change in to, sweat towel, and drink.
Total Tone and 5 in 1 crew – in order to prevent cross contamination currently I am not sharing equipment in a group exercise setting so you will need your mat, a resistance band and light hand weights/equivalent in addition to your trainers, sweat towel and drink.
Contemporary Stretch crew need a mat, band, chi ball and on the last Thursday of the Month you will need 2 x tennis balls and a sock for our Trigger Point and Myofascial release class !
3) Re borrowing equipment – if you would like to try a class or have forgotten equipment then you may borrow equipment on that occasion and please ensure that you sanitise it before and afterwards (sanitising products supplied). I can assist you with sourcing your own equipment inexpensively, moving forward.
On the night
*When you arrive at All Hallows, enter the school via the gates to the left as you face the school and follow the road around the school buildings.
*Please park in the playing courts and walk between the old school building and new sports hall, up a few steps on to the outside seating area, the studio door is to your right.
*Participants are required to arrive 5-10 mins before the class.
*Please change into your clean trainers for indoor activity as you enter, ie. slip off your outdoor shoes, place in your bag, or leave at the door , and change into your indoor trainers . This is to maintain the hygiene and cleanliness of the space, avoiding stones and glass being walked in and potentially causing injury and to protect the lovely new wood floor.
*The toilets are open to use but please arrive changed, ready for activity so as to keep use time minimal and avoiding queues.
*After a wonderful class change from your indoor trainers to outdoor shoes and sanitise your hands again if you wish.
*Please tell friends and family about our wonderful classes!
When joining me at the DYBO Studio (No.42, GU52 0YA) I will send information directly, including entrance code for the Studio and please note, advanced booking is required.
Fees, you have THREE options!
Please note that all Classes must be booked and paid for in advance and are non transferable or refundable.
Online payments only.
50 min Class – £9.00, 60/65 min Class – £9.50
10 Class Voucher: £85 (to be used within 12 weeks of purchase).
Membership: £59, unlimited classes, plus a bonus of free access to all class recordings on our DYBO TV channel, and another bonus of a £5 discount for one to one services for current membership holders.
To be paid by the 1st day of the month (at the latest) and is valid from the first to last day of calendar month.
One full month’s notice of membership suspension/cancellation is required with one membership restart permitted within a 12 month period.
Bank details are UK Fitness Academy Ltd.
Sort Code 09-01-28, Acc No. 04284324
Please email me when you have made a payment and use your name and what it’s for as a reference. eg. Jane Smith Class Voucher
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Joining us on Zoom? – Links and Information
Monday
6.30pm: Boogie Fit
7.30pm: Total Tone
Tuesday
6.30pm 5 in 1 Fitness Class
7.30pm Dance Fit & Fab
Wednesday
6.30pm Old Skool, Step & Strength – Step, hand weights and band.
7.15pm Barre Fit – Something to assist balance like a barre, eg. chair, worktop, mantlepiece etc.
Thursday
6.15pm Contemporary Stretch
7.30pm Dancespiration
Friday
6.30pm Friday Fitness Yoga Express
****** All the above classes change and vary weekly! *****
How to prepare your Zoom environment
- You need space to move 2 side steps, 4 walks forward, 4 backward. Move trip hazards and furniture as much as you can (get help, be careful!) to give you maximum space for upper and lower body movement. Roll up rugs or secure them so they don’t slip or cause you to trip.
- Plugging your device in to your TV with an HDMI cable is brilliant as it gives you a good picture of you (like a mirror) and me – as well as boosting the sound if you go through the TV/Hi-Fi sound system. If you can place your device under the TV, then even better.
- I know some of you are using your phones – try to plug in to a speaker system (even those little speakers we have when we go on holiday would help) so that you can hear better as you move back from the phone. Angie has tried Bluetooth earphones and it worked well.
- Ensure you have maximum access to your Wi-Fi in the house and as close to the router as is feasible. Take phones off the Wi-Fi system and pop them on to your 4/5G network or place on airplane mode, unless that’s what you are using to join us, obviously. Ask family to do the same for the duration of your class – keep them off the internet whilst you need the bandwidth. The more bandwidth you have, the better the picture and sound and the less likely you are to lose the feed. Your health is a priority at this time and I’m sure they can do something else for that short time!
- Ventilate your exercise space, have plenty of water and towels to hand, keep your exercise equipment close – if you need anything, let me know.
- Wear correct footwear for your activity – putting an old pair of socks over the toes and ball of your trainers will help reduce friction when exercising on carpet (if they are a really old pair, cutting the toes open and then just having them over the ball of the foot is even better). It’s up to you if you want to dance or train in bare feet but be careful if you don’t usually do this as it takes time for the muscles and connective tissue of the feet and rest of the body to adapt to barefoot training.
- Make your own gym equipment. Save laundry liquid or milk bottles – you can fill them with water or wet sand/rice etc. to add weight and make a dumbell/kettlebell. I recommend you make a few in differing weights and you have written on them so you know what they weigh and seal the caps with tape to prevent leakage. Get a heavy duty shopping bag and put weighty items in it, check they can’t fall out and you have a kettlebell alternative. Make your own hurdles, put cushions, pillows, boxes, books on the floor to jump over. Use household items as floor markers for circuit activities. The stairs and outdoor steps are great temporary steps/benches for cardio and upper body work. The garden is a great open space to make an assault course or if you can get a signal, take your class or PT session outside, but do make it safe.
Disclaimer
I declare that all of the information I have given (both written and verbal) is accurate and truthful. I know of no reason why I cannot participate fully in any exercise programme and I do not deem it necessary to consult my medical Practitioner/GP/specialist. I undertake to inform my instructor should any information change.
I understand that I participate at my own risk and that any information given is not intended to replace or represent medical advice. I agree to comply with all terms conditions and class protocols and instructions as outlined above and whilst attending DYBO classes/training.
Do not attend classes if experiencing symptoms of Covid 19, Flu or airborne transmissible infection or have tested positive.
