Seniors and Strength Training: Why It’s Never Too Late to Start

Here’s your word of the day: sarcopenia. In non-medical English, sarcopenia translates into age-related muscle loss and we all begin to suffer from it somewhere around age 35. More bad news; the further we move on from 35, sarcopenia increases, especially after the age of 75. However, while we can’t totally avoid sarcopenia, we can certainly take steps to fend it off and the primary method doctors recommend to slow down age-related muscle loss is strength training.

The average person can expect to lose 3%-5% of their muscle mass per decade after their 30^th year on this earth. That equates into a 30% loss of muscle mass over the course of the average life. For many people, sarcopenia turns into a vicious cycle as natural muscle loss leads to less activity/mobility which leads to further muscle loss and so on and so on. Don’t exercise? Well, expect to lose 4-6 pounds of muscle every decade. And no, most do not lose weight as they replace that muscle with fat due to lack of exercise.

There are several causes of sarcopenia, which include nerve cell decline, reduction in hormone production (such as human growth hormone and testosterone), a decrease in the body’s ability to convert protein into energy, and not consuming enough calories/protein to sustain muscle mass. The good news is that there’s an easy treatment for sarcopenia and it doesn’t involve pills, shots, or numerous visits to the doctor. All one needs to do is embark on a regular strength training program no matter your age.

“But why,” you ask, “why do I need to start a strength training program to prevent age-related muscle loss?” Well, I’ll tell you…obviously, our muscles perform vital functions as they allow us to move our bodies as well as other things.

As we lose muscle mass, we become weaker and weakness translates into decreased mobility which translates into loss of independence and increased risk of falls which lead to injuries, such as broken bones, especially if osteoporosis has also become a health issue.

The loss of mobility associated with muscle loss has also been linked to increased depression and cognitive decline. Are those good reasons to spend 3 days per week doing 20-40 minutes of strength training? I thought so.

“But where do I start (or re-start)?” you ask. Here are a few tips to getting started…

• If it has been a while since you were physically active, check with your doctor prior to starting your strength training program and then you might want to consult a physical therapist or trainer once you’ve been given the OK.
• When you do begin, go slow and easy. Do less then you think you should.
• Try to train three days per week on nonconsecutive days to allow your body to recover.
• Weights are not required. Start with simple body weight exercises such as inclined push ups against a wall, squats, lunges and planks. Make three sets of 8-12 repetitions your goal and don’t get discouraged if it takes you a while to get there.
• Resistance bands are also a great substitute for weights as is water. Think about a water-based strength training program which usually takes place in a pool, and is easier on the joints.
• If you experience muscle soreness after your initial sessions, wait until the soreness is gone before your next session.
• Consider training with a group in an exercise class led by a certified instructor.
• Ensure you’re eating enough lean protein once you start strength training. Your muscles require protein in order to recover and grow. Some great sources of lean protein are fish, white meats (chicken, pork, turkey), nuts, eggs, cottage cheese, Greek yogurt, lentils, and quinoa.
• Variety is the spice of life and strength training is no exception. Switch up your training routine by alternating between body weight exercises, resistance bands, weights and water-based exercises.
• Utilize the internet machine to find different exercises and routines.
• You’ve been on the earth for a long time, so you should have no trouble thinking long-term when it comes to exercise. You can only stave off the onset of sarcopenia by strength training on a regular basis for as long as you are able.

Yes, sarcopenia finds us all eventually. However, you can make it extremely difficult for sarcopenia to locate you by engaging in a consistent strength training program. And remember, it’s never too late to start.