As we age, our bodies undergo numerous changes, and one of the most significant changes might be the loss of muscle mass and strength over time – a condition known as sarcopenia. While this is a natural process that can’t completely be avoided, we can slow its progression with healthy lifestyle choices and strength/resistance training. Combining strength/resistance training with nutrient-dense food choices, we can slow the effect of aging and enhance the quality of our lives.

Starting around age 30, adults can lose 3-5% of muscle mass each decade, and that rate increases significantly after age 60. This loss contributes to diminished strength, reduced metabolism, and reduced mobility. Building and maintaining muscle mass helps preserve your independence. The less muscle mass you have, the more trouble you are likely to experience with daily activities, such as going up and down stairs, shopping at the grocery store, or getting up from a chair. You are also at higher risk of falls and injury. Building muscle becomes more important as we continue to age. Numerous studies have proved that regular strength training helps with augmenting handgrip strength, knee extension strength, gait speed, physical function in sarcopenic patients, and improves overall health.

But wait, there’s more! Muscle also helps boost metabolism and helps with weight management. Muscle tissue burns more calories at rest as compared to fat tissue. The more muscle you have, the higher your resting metabolic rate, which means it’s easier to maintain your weight and reduce fat gain, even if your overall activity level decreases. Strength training also supports mental and emotional health. It has been shown to reduce symptoms of depression and anxiety, improve the quality of your sleep, and enhance cognitive function as well. So, it’s not just for your body, building muscle also helps your mind.

While sarcopenia is a thing, it’s never too late to engage in strength training. Even the older population, those in their 70s, 80s, and older, can gain muscle and enhance their strength through regular resistance training. It’s never too early to start either, under the appropriate supervision and with good form and discipline of course. The sooner you start, the more benefits you’ll reap.  

Muscle is more than just aesthetics. It’s your movement machine, your shield against aging, and your long-term health partner. If you combine regular strength training with appropriate protein-rich nutrition, you can keep your energy, independence, and overall quality of life well into your golden years. Strong muscles equal a strong life. Start building today; your future self will thank you. Be sure to subscribe and follow me on social media for more fitness content.

Sources

https://www.health.harvard.edu/staying-healthy/preserve-your-muscle-mass

https://www.health.harvard.edu/staying-healthy/a-guide-to-combatting-sarcopenia-and-preserving-muscle-mass-as-you-get-older

https://www.health.harvard.edu/exercise-and-fitness/strength-and-power-training-for-older-adults

https://pubmed.ncbi.nlm.nih.gov/22934016/

https://pmc.ncbi.nlm.nih.gov/articles/PMC8070531/

https://pubmed.ncbi.nlm.nih.gov/14552938/

https://pmc.ncbi.nlm.nih.gov/articles/PMC8588688/

https://pmc.ncbi.nlm.nih.gov/articles/PMC3060646/

https://utswmed.org/medblog/age-related-sarcopenia/

https://womenshealth.gov/sarcopenia

https://eurapa.biomedcentral.com/articles/10.1186/s11556-021-00277-7

https://extension.sdstate.edu/strength-training-older-adults