How to Maintain Muscle Mass as You Age

 How to Preserve Muscle Mass as You Get Older

Introduction:

Aging is a part of life that changes your entire body. Some of these changes are subtle, while others, like the gradual decrease in muscle mass, can feel bigger. If you’ve ever noticed that your body is less toned or feeling less strong as you age, you are not alone. The loss of muscle mass is something that most of us experience as we age. The good news, however, is that there are strategies you can embrace to preserve muscle as you get older — and doing so is simpler than you may imagine.

In this article, we will delve into the science behind muscle loss as we age, how muscle loss can affect your life, but most importantly how to preserve muscle mass best. Whether in your 30s, 40s, 50s or beyond, having and keeping muscle mass isn’t just a matter of vanity, it’s a matter of maintaining strength, mobility, independence and general health as you age.

By the end of this post, you will have a clear understanding of why muscle loss happens as we age, how it affects your body and how you can sprinkle simple, actionable techniques into your daily life to keep your muscles strong and healthy for years to come.

Problem: Your Body: The Truth About Dropping Muscle with Age

We lose muscle naturally as we age. This is a condition called sarcopenia, or the age-related loss of muscle mass, strength and function. Sarcopenia starts as early as our 30s and steadily accelerates when we barrel into our 60s and 70s. In fact, research indicates we lose roughly 3% to 8% of our muscle mass per decade starting after the age of 30, and this rate picks up as we get older. This muscle decline is not merely cosmetic — it can have dire effects on your health and quality of life.

How Sarcopenia Affects the Body

We need muscle mass for daily function. It governs movement, strength and even metabolism. With age, muscle mass naturally decreases, and people may begin to feel:

Decreased strength: You may notice that it is harder to lift groceries or carry heavy objects as you get older. This can complicate basic daily tasks and decrease overall independence.

Loss of mobility and balance: Decreased muscle mass can affect coordination and further the risk of falls and fractures, especially in senior citizens.

Slower metabolism: Muscle tissue is more metabolically active compared to fat tissue such that if you lose muscle, your metabolism slows down and you may gain weight.

Greater fatigue: Having less muscle mass makes your body work harder to perform physical activities at any level of exertion, which contributes to faster fatigue.

Reduced quality of life: A loss of muscle can prevent you from engaging in activities you love, resulting in decreased socialization, lower confidence, and diminished mental health.

But let us face it, these problems are not just skin deep, so to speak, but are able to have a huge impact on how you will be able to interact during your later years. And although muscle loss is a natural aspect of aging, it need not be inevitable. With the right strategies, you can slow, halt or even reverse the effects of sarcopenia.

The Struggle of Keeping Muscle Mass

While it’s obvious that maintaining muscle is important as we age, many individuals struggle to do so. The truth is, the realities of modern life and aging can conspire to make it more difficult than ever to increase or preserve muscle mass.

Sedentary Lifestyle

A sedentary lifestyle is one of the biggest factors in muscle loss as we grow older. For the most part, people spend their day sitting — at a desk, in front of a screen, or on the couch. If the body is not in the habit of physical activity, then muscle atrophy (wasting away) starts to set in.

Among older people who do absolutely nothing or very little with their bodies, those who do remain active experience significantly less muscle wasting, a study published in the Journal of Physical Activity and Health has shown. This is a very real problem because of the increasing prevalence of sedentary behavior in today's modern world.

Hormonal Changes

These are, of course, natural age-related declines in growth hormone and testosterone — hormones that are integral to preserving muscle. Because of this, you are unable to synthesize muscle proteins, which are needed for rebuilding your muscles post-exercise. This hormonal change is one factor that may make it harder for older adults to preserve or build muscle mass than when they were younger.

Age can also increase insulin resistance, which can impair muscle-building processes. Without the right hormonal balance, it’s not difficult for muscle mass to diminish over time.

Nutritional Challenges

Another common problem among older adults is poor nutrition. With age, our appetite may decline, making it challenging to eat enough nutrients to maintain muscle mass. Protein intake is essential for maintaining muscle, for instance, but older adults don’t always consume enough protein.] According to research, older adults require around 1.2 to 1.6 grams of protein per kilogram of body weight per day in order to avoid muscle wasting, a figure that exceeds the average recommended intake for younger adults.

Further, vitamins and minerals such as Vitamin D, calcium and magnesium are crucial for muscle function, and a deficiency in these micronutrients can lead to muscle weakness and loss².

Lack of Knowledge or Guidance

Many people just don’t know how to preserve muscle mass as they grow older. There’s a lot of confusion about what kind of exercises to do, how frequently and what the optimal dietary habits are to preserve muscle. Without proper guidance, it’s pretty easy to fall into bad habits or to follow outdated advice that doesn’t support muscle maintenance.

Solution: Steps You Can Take to Preserve Muscle Mass as You Get Older

The positive news is that while sarcopenia is an inescapable fact of life at least to some degree, with adequate measures in place it is very much something we have the ability to mitigate or even reverse. Losing muscle isn’t inevitable as you age. Here are some science-based strategies that can help you preserve — or, even, build — muscle mass as you age.

Strength Training Is Key

Resistance exercise is the best way to preserve and enhance muscle mass with age. Resistance exercises—for example, performing traditional weightlifting, bodyweight exercises (such as push-ups and squats), and resistance band exercises—are critical to promoting muscle hypertrophy and strength.

A recent study in the Journal of Gerontology found that older adults who engaged in resistance training experienced significant increases in muscle mass, strength, and physical performance. In fact, the study was able to show that the notable improvements in muscle mass and function occurred even among older adults in their 70s and 80s who started strength training.

Consider these types of strength training exercises:

Dumbbells and barbells: Great for working multiple muscle groups.

2: Machines: Gym machines can be good for isolating particular muscles and they are usually easier to use for novices

Exercises using your own body weight: Think push-ups, lunges, squats and planks, all of which can help you keep muscle bulk without any equipment.

Two to three strength-training workouts a week, emphasizing the major muscle groups, can slow age-related loss of muscle or even reverse it.

Prioritize Protein Intake

Protein is the construction material of muscle and its importance only grows as you get older. As stated above, older adults need higher amounts of protein to help keep muscle mass going, so ensuring you are getting enough of it in your diet is a necessity for preserving muscle.

Lean meats: Chicken, turkey, and fish provide great examples of high-quality protein.

Legumes: Beans, lentils and peas are sources of plant protein.

Dairy: Greek yogurt, cottage cheese and milk are good protein and calcium sources.

Eggs : rich in bioavailable protein, all essential amino acids.

If you try these tips but realize you still need help reaching your protein goals, protein supplements like shakes or bars can also help increase your protein intake.

Be physically active and avoid sedentary behavior

Staying active all day is the only way to avoid losing muscle. Integrating more movement into your daily life — such as walking, using the stairs or getting up out of your chair for some light stretching throughout the day — can help preserve your muscle mass and overall health.

Beyond strength training, the American College of Sports Medicine also advises 150 minutes of moderate-intensity aerobic exercise weekly. Working out regularly, even at lower levels of intensity, preserves muscle mass and function in old age.

Get Enough Rest and Recovery

It is just as crucial to recover as it is to exercise when holding on to muscle. Too much training without sufficient recovery can break down the muscle and lead to injury. Be sure to get plenty of sleep (7–9 hours, on average, per night) and give your muscles a chance to recover between strength-training sessions. Stretching, foam rolling and yoga are some of the recovery strategies that also support flexibility and muscle health.

EFAs — Supplement With Essential Nutrients

Some nutrients are important for muscle health. In addition to sufficient protein, make sure you have adequate vitamin D status and calcium and magnesium – socket deficiencies can affect muscle function. If you can't get enough of these nutrients in your diet, supplements may be helpful. As always, consult with a health care provider to determine whether supplementation is appropriate for you.

You Don’t Have to Lose Muscle as You Age

Although losing muscle as we age is a normal part of getting older, it’s not inevitable. But with the right approach — including strength training, adequate protein intake, an active lifestyle, proper rest and sufficient nutrients — you can retain muscle mass deep into your later years. This will not only help to keep you sane,

which means you will not only be strong and mobile, but you will also be able to maintain a level of function that will greatly enhance your quality of life.

The purpose of identifying the challenges of aging, and acting in ways that overcome them, should be to ensure that your muscles are a source of strength and vibrancy for decades to come.

So, take baby steps and start changing your lifestyle from today. Investing time and effort in preventing muscle loss will pay off in your latter years of life; your post retiring self will be grateful!