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Muscle Matters: Fighting Sarcopenia With Every Rep

Writer's picture: Daniela RadomanDaniela Radoman

You lose 3-8% of muscle mass per decade.1


Yes, you read that right.

woman stretching

3-8% less muscle mass with each decade starting in your 30’s.


That rate of decline also tends to increase especially after the age of 60.


Per year this equates to2:


  •  ~0.5-1.0% decline in muscle mass

  • ~1-3% decline in strength

  • ~3-4% decline in power


This is commonly called sarcopenia - a progressive loss of muscle mass and function. 


It’s a fairly common age-related process that occurs naturally and is also affected by genetics and by your lifestyle, and sometimes by conditions such as rheumatoid arthritis.3,4


This loss of muscle is a significant contributor for disability in older adults, responsible for a higher risk of falls, decreased function and independence, and frailty. 


Not to mention, having less muscle mass then predisposes you to lower bone density, more joint stiffness, and metabolic changes - all of which are especially important for women going through peri-menopause, menopause, or post-menopause. 


Then all these factors can then put you at more risk of conditions such as osteoporosis, heart disease, type II diabetes, obesity ... just to name a few.


As you can see, it’s one of the more striking effects of aging. 


Take a guess as to what can help combat each of these negative factors? 


You probably guessed it, strength training.

Not only can strength training help with all of the above, the great thing about it is that you can get started today and reap the benefits.

older woman flexing her muscle
Joan MacDonald, a fitness influencer who started her fitness journey at age 70!

You can be any age, and do it any time.


You don’t need to have an athletics background or have any gym experience.


Of course, the younger you start, the better off you’ll be since you can build more muscle early on to help carry you through life as you get older. Plus, the stronger you are now, the more life you can live now as well.


But it’s never too late to start! Even if you feel like you’re “too old” and “missed the boat” (which isn’t true just fyi), the benefits of starting now are endless.


If you’re brand new to strength training, you can start off with even just body weight exercises. Pick 4-6 exercises that work different parts of the body per workout, and try to get in at least 2 workouts a week. Then, once you’re up for a bit more of a challenge, get yourself some bands and/or weights to add in.


If you’re a bit more of an intermediate when it comes to working out, try to hit up the weight room 3 or 4 times a week instead, challenging yourself with 4-6 exercises still.


Whether you’re a newbie or experienced, it’s a good idea to stick to exercises that work the big muscle groups. These are exercises that we normally do in our everyday lives anyway. Think of squats, hinges, pushes/presses, pulls, and carries.


You can stick to the well known 8-12 rep range and do each exercise for 2-4 sets. If you’re new to strength training, or if you’re doing a new exercise for the first time, you can ease yourself into it and see how you feel. But once you’ve gotten comfortable with the movement, try to push yourself using a weight or rep range where once you’re done your set, you maybe only have 1-3 reps left in the tank. 


Keep your eye out as a new and free workout guide will be coming your way shortly! It will cover all the basic movements and has you moving 2-3 times a week. Sounds doable, right? I think so.


If you’re looking for more tailored training, get in touch today! We’ll get on a call or meet in person for a consult (did I mention it’s free of charge?) to talk about what you’re looking for and how we’ll help get you there. 


P.S. Nutrition is another factor you’ll want to consider. Aim to get in at least 0.7g of protein per lb of body weight per day. That’s about 3-5 palm sized portions of protein. Protein is the building block of the body, and of your muscles especially, so you want to make sure you’re getting enough of it!



And there you have it, the anti-sarcopenia recipe! 



Final Thoughts

Delta Kinesiology Logo

Building muscle is for everyone.


It’s for everyone who wants to stay sharp. It’s for everyone who wants to be able to do their day to day chores. It’s for everyone who wants to live an independent life.


If you’re looking to take charge of your present and future health, get in touch with us today. We’ll help set you up with a program that aims to build muscle and strength so you can maintain your freedom, independence, and health.


Remember, your health is priceless. Get strong, stay strong.




References

  1. Volpi, E., Nazemi, R., & Fujita, S. (2004). Muscle tissue changes with aging. Current opinion in clinical nutrition and metabolic care, 7(4), 405–410. https://doi.org/10.1097/01.mco.0000134362.76653.b2

  2. Grosicki, G. J., Zepeda, C. S., & Sundberg, C. W. (2022). Single muscle fibre contractile function with ageing. The Journal of physiology, 600(23), 5005–5026. https://doi.org/10.1113/JP282298

  3. Cruz-Jentoft, A. J., & Sayer, A. A. (2019). Sarcopenia. Lancet (London, England), 393(10191), 2636–2646. https://doi.org/10.1016/S0140-6736(19)31138-9

  4. Bennett, J. L., Pratt, A. G., Dodds, R., Sayer, A. A., & Isaacs, J. D. (2023). Rheumatoid sarcopenia: loss of skeletal muscle strength and mass in rheumatoid arthritis. Nature reviews. Rheumatology, 19(4), 239–251. https://doi.org/10.1038/s41584-023-00921-9


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