Preserving Muscle Mass for Healthy Aging: The Role of Strength Training

As you grow older, your muscles naturally begin to lose strength and mass, a condition known as sarcopenia.¹ Cruz-Jentoft AJ, Baeyens JP, Bauer JM, Boirie Y, Cederholm T, Landi F, Martin FC, Michel JP, Rolland Y, Schneider SM, Topinková E, Vandewoude M, Zamboni M; European Working Group on Sarcopenia in Older People. Sarcopenia: European consensus on definition and diagnosis: Report of the European Working Group on Sarcopenia in Older People. Age Ageing. 2010 Jul;39(4):412-23. doi: 10.1093/ageing/afq034. Epub 2010 Apr 13. PMID: 20392703; PMCID: PMC2886201. PubMed Source This age-related decline in muscle health can lead to various challenges, such as a reduced ability to perform daily tasks, a higher risk of falls and injuries, and a loss of independence.² Therakomen V, Petchlorlian A, Lakananurak N. Prevalence and risk factors of primary sarcopenia in community-dwelling outpatient elderly: a cross-sectional study. Sci Rep. 2020 Nov 11;10(1):19551. doi: 10.1038/s41598-020-75250-y. PMID: 33177536; PMCID: PMC7658996. PubMed Source

On average, between the ages of 35 and 60, one loses about 3-8% of muscle mass annually. It doesn’t seem so big, but it adds up quickly. After the age of 60, muscle loss doubles every year.³ Volpi E, Nazemi R, Fujita S. Muscle tissue changes with aging. Curr Opin Clin Nutr Metab Care. 2004 Jul;7(4):405-10. doi: 10.1097/01.mco.0000134362.76653.b2. PMID: 15192443; PMCID: PMC2804956. PubMed Source

Sarcopenia affects up to 50% of people over the age of 80, and it has significant implications for healthcare costs and overall well-being.⁴ Woo J, Leung J, Morley JE. Defining sarcopenia in terms of incident adverse outcomes. J Am Med Dir Assoc. 2015 Mar;16(3):247-52. doi: 10.1016/j.jamda.2014.11.013. Epub 2014 Dec 23. PMID: 25548028. PubMed Source

Preserving your muscle mass is essential for maintaining physical function and independence as you age. Having adequate muscle mass has been linked to a lower risk of chronic diseases, improved quality of life, and increased longevity.⁵Srikanthan P, Karlamangla AS. Muscle mass index as a predictor of longevity in older adults. Am J Med. 2014 Jun;127(6):547-53. doi: 10.1016/j.amjmed.2014.02.007. Epub 2014 Feb 18. PMID: 24561114; PMCID: PMC4035379. PubMed Source

Strength training, also known as resistance training, is a promising approach to help you maintain muscle mass and delay the onset of sarcopenia as you age.⁶Liu CJ, Latham NK. Progressive resistance strength training for improving physical function in older adults. Cochrane Database Syst Rev. 2009 Jul 8;2009(3):CD002759. doi: 10.1002/14651858.CD002759.pub2. PMID: 19588334; PMCID: PMC4324332. PubMed Source By regularly participating in strength training, you can counteract the age-related decline in muscle mass and function, promoting a healthier aging process.

In this article, we will explore the causes and consequences of age-related muscle loss, how strength training can help preserve muscle mass, and provide practical guidelines for incorporating strength training into your exercise routine as you age.

The main cause of age-related sarcopenia is reduced protein production needed for muscle growth. It happens due to different reasons.

• Hormonal changes.: As you age, your body undergoes hormonal changes that can contribute to muscle loss. For example, the production of growth hormone and testosterone decreases, leading to reduced muscle protein synthesis and muscle mass.⁷ Morley JE, Anker SD, von Haehling S. Prevalence, incidence, and clinical impact of sarcopenia: facts, numbers, and epidemiology-update 2014. J Cachexia Sarcopenia Muscle. 2014 Dec;5(4):253-9. doi: 10.1007/s13539-014-0161-y. Epub 2014 Oct 22. Erratum in: J Cachexia Sarcopenia Muscle. 2015 Jun;6(2):192. PMID: 25425503; PMCID: PMC4248415.PubMed Source
• Decreased protein synthesis. The ability of your body to synthesize proteins for muscle growth declines with age. This decrease in protein synthesis can result in a gradual loss of muscle mass and strength.⁸ Wall BT, Gorissen SH, Pennings B, Koopman R, Groen BB, Verdijk LB, van Loon LJ. Aging Is Accompanied by a Blunted Muscle Protein Synthetic Response to Protein Ingestion. PLoS One. 2015 Nov 4;10(11):e0140903. doi: 10.1371/journal.pone.0140903. PMID: 26536130; PMCID: PMC4633096. PubMed Source
• Neuromuscular decline. The communication between your muscles and nerves can become less efficient as you age, leading to a reduction in muscle mass and overall muscle function.⁹ Moreira-Pais A, Ferreira R, Oliveira PA, Duarte JA. A neuromuscular perspective of sarcopenia pathogenesis: deciphering the signaling pathways involved. Geroscience. 2022 Jun;44(3):1199-1213. doi: 10.1007/s11357-021-00510-2. Epub 2022 Jan 4. PMID: 34981273; PMCID: PMC9213593.PubMed Source

• Decreased functional ability. Age-related muscle loss can make it more challenging for you to perform daily tasks, such as climbing stairs or carrying groceries, ultimately affecting your independence.
• Increased risk of falls and injuries. As your muscle mass and strength decline, you may become more prone to falls, which can result in injuries and fractures.
• Loss of independence. Muscle loss can make it difficult for you to maintain your mobility and independence, which can have a significant impact on your quality of life.
• Increased morbidity and mortality. Sarcopenia is associated with an increased risk of chronic diseases, hospitalization, and mortality in older adults.¹⁰Metter EJ, Talbot LA, Schrager M, Conwit R. Skeletal muscle strength as a predictor of all-cause mortality in healthy men. J Gerontol A Biol Sci Med Sci. 2002 Oct;57(10):B359-65. doi: 10.1093/gerona/57.10.b359. PMID: 12242311. PubMed Source

Strength training, also known as resistance or weight training, is a form of exercise involving external resistance, such as weights or resistance bands, to challenge and strengthen muscles.

While often associated with bodybuilders or athletes, strength training has numerous benefits for individuals of all ages and fitness levels. In addition to building muscle and improving physical appearance, strength training has been shown to have a wide range of health benefits.

1. Increased muscle mass and strength. Strength training has been shown to effectively increase muscle mass and strength in adults, helping you maintain your physical function and independence.¹¹ Krzysztofik M, Wilk M, Wojdała G, Gołaś A. Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. Int J Environ Res Public Health. 2019 Dec 4;16(24):4897. doi: 10.3390/ijerph16244897. PMID: 31817252; PMCID: PMC6950543. PubMed Source
2. Improved balance and mobility. Regular strength training can improve your balance, coordination, and overall mobility, reducing the risk of falls and injuries as you age.¹² Orr R, Raymond J, Fiatarone Singh M. Efficacy of progressive resistance training on balance performance in older adults : a systematic review of randomized controlled trials. Sports Med. 2008;38(4):317-43. doi: 10.2165/00007256-200838040-00004. PMID: 18348591. PubMed Source
3. Enhanced bone health. Strength training can help increase your bone mineral density, reducing the risk of osteoporosis and fractures.¹³ Layne JE, Nelson ME. The effects of progressive resistance training on bone density: a review. Med Sci Sports Exerc. 1999 Jan;31(1):25-30. doi: 10.1097/00005768-199901000-00006. PMID: 9927006. PubMed Source
4. Better quality of life. By preserving muscle mass and function, strength training can improve your overall quality of life and help you maintain your independence.¹⁴Hart PD, Buck DJ. The effect of resistance training on health-related quality of life in older adults: Systematic review and meta-analysis. Health Promot Perspect. 2019 Jan 23;9(1):1-12. doi: 10.15171/hpp.2019.01. PMID: 30788262; PMCID: PMC6377696. PubMed Source

• Frequency. Aim to participate in strength training exercises at least two to three times per week to maximize the benefits for your muscle health.¹⁵American College of Sports Medicine. American College of Sports Medicine position stand. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009 Mar;41(3):687-708. doi: 10.1249/MSS.0b013e3181915670. PMID: 19204579. PubMed Source
• Intensity. Choose a weight or resistance level that allows you to complete 8 to 12 repetitions of each exercise, gradually increasing the weight as you become stronger.¹⁶ American College of Sports Medicine; Chodzko-Zajko WJ, Proctor DN, Fiatarone Singh MA, Minson CT, Nigg CR, Salem GJ, Skinner JS. American College of Sports Medicine position stand. Exercise and physical activity for older adults. Med Sci Sports Exerc. 2009 Jul;41(7):1510-30. doi: 10.1249/MSS.0b013e3181a0c95c. PMID: 19516148. PubMed Source To learn more about how to increase the frequency and intensity of your training, please check “Amp Up Your Resistance Training: A Guide to Intensity and Frequency.”
• Variety. Incorporate a variety of exercises that target all major muscle groups, including your legs, hips, back, abdomen, chest, shoulders, and arms.¹⁷ American College of Sports Medicine; Chodzko-Zajko WJ, Proctor DN, Fiatarone Singh MA, Minson CT, Nigg CR, Salem GJ, Skinner JS. American College of Sports Medicine position stand. Exercise and physical activity for older adults. Med Sci Sports Exerc. 2009 Jul;41(7):1510-30. doi: 10.1249/MSS.0b013e3181a0c95c. PMID: 19516148. PubMed Source
• Progression. As you become more comfortable with strength training, consider increasing the number of sets, repetitions, or resistance to continue challenging your muscles and promoting growth.
• Safety and supervision. Consult with a healthcare professional or certified fitness expert before beginning a strength training program, especially if you have existing health conditions or concerns.

In conclusion, preserving muscle mass and strength is essential for maintaining your overall health, functional ability, and independence as you age. Strength training offers numerous benefits for people of all ages, such as increased muscle mass and strength, improved balance and mobility, enhanced bone health, and better overall quality of life.

To maximize these benefits, aim to participate in strength training exercises at least two to three times per week, focusing on a variety of exercises that target all major muscle groups. As you progress, consider gradually increasing the intensity, sets, or repetitions to continue challenging your muscles and promoting growth.