Strategies to Combat Muscle Loss as We Age: 3 Essential Tips
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Understanding Muscle Loss with Age
As we grow older, our muscles naturally deteriorate, impacting overall health. Strength is a critical component of well-being, and a decline in muscle strength is linked to a higher risk of mortality. The key to maintaining strength? Muscle development.
Muscle atrophy, or the reduction of muscle mass, is a common issue associated with aging and inactivity. Recent research has highlighted the extent of muscle atrophy throughout different stages of life. This review analyzed healthy older adults to minimize the influence of factors like disease, examining the annual rate of muscle decline across various muscle groups. Data from 47 studies involving 982 younger and 1,003 older adults was compiled.
The findings revealed no muscle group is exempt from this decline, with significant reductions observed in several areas over a 50-year span (comparing individuals aged 25 to 75):
- Elbow extensors (triceps): -20%, -0.39%/yr
- Elbow flexors (biceps): -19%, -0.38%/yr
- Paraspinals (long back muscles): -24%, -0.47%/yr
- Psoas (hip flexor): -29%, -0.58%/yr
- Hip adductors (groin): -13%, -0.27%/yr
- Hamstrings (back of thigh): -19%, -0.39%/yr
- Quadriceps (front of thigh): -27%, -0.53%/yr
- Dorsiflexors (front of shin): -9%, -0.19%/yr
- Triceps surae (calf): -14%, -0.28%/yr
The most significant losses were seen in the back muscles, quadriceps, and hip flexors, which are crucial for everyday activities like standing and sitting. Research has shown that quadriceps strength is a key indicator of mortality risk, while hip flexor strength plays a vital role in maintaining functional ability.
The hamstrings also experience considerable atrophy and are essential for movements like lifting objects from the ground.
The rate of muscle atrophy increases with age. Here’s how the average decline compares over a 50-year period versus the last decade for major muscle groups:
- Paraspinals: ?0.47%/yr vs. ?0.79%/yr
- Psoas: ?0.58%/yr vs. ?0.83%/yr
- Hamstrings: ?0.39%/yr vs. ?1.22%/yr
- Quadriceps: ?0.53%/yr vs. ?1.32%/yr
Another concern is the preferential loss of type II muscle fibers, which are responsible for strength and power—essential for preventing falls.
How can we combat or even reverse muscle atrophy?
Building Muscle at Any Age
A systematic review of 22 studies focused on resistance training for individuals over 75 demonstrated that strength training can enhance muscle size and strength. The programs were not overly demanding, typically lasting 8 to 18 weeks with 1 to 3 sessions per week.
To build muscle, the recommended guidelines suggest at least two days of resistance training weekly, regardless of age.
What’s the ideal duration of workouts, and which exercises should you prioritize? Here are three research-supported strategies for muscle development:
Maintain Moderate to High Exercise Intensity
To effectively build muscle, aim to perform resistance exercises (bands, body weight, machines, or free weights) close to failure. Muscular failure is defined as the point at which you can no longer complete a repetition with proper form. Training near this threshold maximizes mechanical tension without excessively taxing the body.
Employ a strategy called "reps in reserve," aiming to leave 1-4 reps short of failure for each set, and work within a range of 6-20 reps. Research indicates this approach is most effective for muscle growth.
Target 12-20 Sets per Muscle Group Weekly
Beginners can achieve strength and muscle gains with lower volumes. However, after a few weeks, strive for at least 12-20 sets per muscle group. For instance, consider doing 3 sets of squats, knee extensions, lunges, and step-ups for quadriceps development, which can be completed in a single session or spread over multiple workouts.
Emphasize Compound Lifts
Multi-joint or compound lifts are superior for muscle building as they allow you to lift heavier weights and engage multiple muscle groups. Examples include squats, deadlifts, rows, and presses, with numerous variations available for each.
If you're new to these exercises or feel uncomfortable using free weights, machines can be a safe and effective alternative.
Incorporating cardiovascular exercises can complement muscle growth without hindering it.
Ultimately, consistency is key. Various training methods exist to build strength effectively. Developing muscle and increasing strength is one of the best investments you can make in your health, regardless of age or fitness goals.
For more insights on health and fitness, tune into the Clinical Gap Podcast, where new episodes are released weekly. For concise health research summaries, subscribe here.
The first video titled "7 Ways to Reverse Muscle Loss with Age!" provides insightful strategies to combat muscle deterioration as we age.
The second video, "Webinar: Preventing And Treating Muscle Loss With Age," shares expert advice on maintaining muscle health in older adults.