Strength training, muscle mass and ageing
Declining muscle mass is part of ageing, but you can do something about it
I have recently taken on quite a few older clients for one to one personal training sessions and I am really enjoying hearing the stories and the reasons behind seeking qualified support and motivation.
So I thought I’d share my thoughts on some of the many educational conversations I am having with my clients and what I recommend.
There is sadly no one size fits all advice I can give, especially on here, but there are certainly a few things you may want to know.
Age-related muscle loss, also called sarcopenia, is a totally natural part of ageing. From the age of 30, you begin to lose as much as 3% to 5% per decade.
Less muscle means greater weakness, less mobility, more daily struggles and aches and less balance / stability therefore leading to an increased risk of falls and fractures.
For women over 40, with the added risk of loss of bone density through hormonal changes associated with peri menopause and menopause, this paints a pretty bleak picture for those not engaging in some form of strength training exercises.
The natural decline in testosterone, in both men and women is also a contributing factor, as this is the hormone that stimulates protein synthesis and muscle growth.
SO WHAT CAN YOU DO?
NUTRITION
A lower than optimal daily amount of protein will also impact your ability to rebuild and maintain muscle mass.
Most recent studies suggest a daily intake of 1 to 1.3 grams of protein per kilogram of body weight for older adults who do resistance training. If possible, divide your protein equally among your daily meals to maximise muscle protein synthesis.
A few examples on protein amounts:
100g of lean chicken or salmon (31g and 24g respectively)
175g portion of plain Greek yogurt (17g)
1 cup of cooked black beans or chickpeas (about 15g)
1 cup of cooked puy lentils (about 18g)
STRENGTH & RESISTANCE TRAINING
If you are beginning here’s a very simple / simplified way of looking at strength exercises
Hip-dominant (deadlifts, hinges, and swings)
Knee-dominant (squats and lunges)
Pushing movements (pushups, dips, and presses)
Pulling movements (rows and pull-ups)
A lot of these can be done using just your own bodyweight in order to master the technique and build solid and safe foundations. You can then safely progress in intensity by adding free weights or using gym equipments.
Ok, if you were to ask me what ONE AND ONLY exercise you would recommend starting with…I’d say the SQUAT with no hesitation whatsoever! Because it is actually a full body compound exercise requiring input from your lower body, core and upper body all working together!
If you are looking to start with strength training here’s my advice:
Check with your doctor especially if you haven’t exercised for a few years, are over the age of 50 or have any underlying condition.
In order to reap the most benefits, keep the motivation up and ensure you are doing the right thing for you specifically try and talk to a qualified personal trainer who can assess, guide you and help set up an appropriate program and supervise as you get started to ensure you perform them safely. As you progress, you can start doing your exercises independently on your own.
Go easy on yourself when starting out…….your body will need to respond and adjust to something new! Think long term benefits not short term fix. Start by adding 1 strength training session a week slowly increasing alongside some cardio activities. Staying active is the key……so just make sure you keep moving.
IN SUMMARY
Overall, strength training will help slow down the ageing process, increase your energy, protect against the effects of ageing, improve insulin resistance and improve brain function.
And remember, increasing your strength training activities as you age mean that you will be able to independently keep up with life’s daily chores (including tying your own shoe laces!) for longer and hopefully enjoy a good active day out with the grandchildren at some point, now or in the future.
Don’t forget we’re here to help you. We run workshops and courses, we can provide meal plans with all the nutrients needed, we can offer one-to-one personalised nutrition and exercise. See The Shop to see what we are offering at the moment or click here to book a free chat with Val, our personal trainer to discuss further.
