Resistance Exercise and Low-Intensity Physical Activity Breaks in Sedentary Time to Improve Muscle and Cardiometabolic Health

Inclusion Criteria: 1. Are capable and willing to give written informed consent, and understand exclusion criteria 2. 65-80 years of age inclusive 3. Body Mass Index (BMI) between 18.5-34.9 kg/m2, inclusive 4. Physically inactive determined by self-report 5. Stable medical therapy for allowable medications for 30 days defined as: 1. No addition or removal of a medication 2. No change in dosage of a medication 6. Having no life-threatening conditions or diseases 7. Willing to allow researchers to use data, bio-specimens (blood and muscle tissue), and images (e.g., magnetic resonance imaging) for research purposes after study participation is completed 8. At least 2 weeks post-completion of the COVID19 vaccine regimen. a. Acceptable proof of vaccine includes a completed vaccine card and/or letter from a healthcare provider indicating the date that the COVID19 vaccine was completed. Exclusion Criteria: 1. Nursing home resident 2. Physically Active: a. \> 100 min/wk of moderate OR \> 50 min/wk vigorous intensity PA 3. Saint Louis University Mental State (SLUMS) score \< 21 4. Evidence or self-report history of deep vein thrombosis, pulmonary embolism, cardiovascular, peripheral vascular, cerebral vascular, pulmonary, or renal disease 5. Evidence or self-report history of type 1 or 2 diabetes mellitus 6. Evidence or self-report history of a bleeding disorder 7. Evidence or self-report history of recurrent vasovagal episodes 8. Evidence or self-report history of severe depression, Schizophrenia, bipolar disease 9. Evidence or self-report history of mobility disability requiring a walker, wheel chair, or inability to walk across a small room. 10. Evidence or self-report history of orthopedic limitations that would preclude them from participation in a dynamic exercise program 11. Evidence or self-report history of severe arthritis (either osteoarthritis or rheumatoid arthritis) that would preclude them from participation in a dynamic exercise program 12. Evidence or self-report of history untreated thyroid dysfunction. 13. Weight loss of \> 10% in the last 3 months prior to screening 14. History of weight loss surgery. 15. Use of medications known to influence study outcomes, such as: 1. Insulin 2. Oral antidiabetic medications (e.g., metformin) 3. Corticosteroids 4. Beta-blockers c. Anticoagulants 16. Allergy to lidocaine 17. Active smoking 18. Current consumption of \> 14 alcoholic drinks per week based on self-report 19. Regular participation in resistance or aerobic exercise training within 3 months of initial screening 20. Absolute Contraindication to Exercise as Defined by the American College of Sports Medicine,16 including: 1. Resting diastolic blood pressure \> 100 mm Hg 2. Resting systolic blood pressure \> 180 mm Hg 3. Resting heart rate \> 100 beats per min 21. Having a body weight greater than 440 pounds 22. Having medical implants such as a pacemaker or metal joint replacements 23. Having tattoos or permanent makeup completed \<30 days prior to the visit 24. Recent (past 3 months) cancer diagnosis, undergoing immunotherapy, taking immune suppressants 25. Presence of allergies or infections requiring antibiotics within the past 14 days 26. Recent (past 3 months) major surgery on the abdomen, pelvis, or lower extremities 27. Any other condition that in the judgement of the Principal Investigator and/or the Medical Director of this protocol may interfere with study participation and adherence to the protocol. 28. Evidence or self-report history of severe depression in the last 5 years.