Some bodybuilders and athletes who have achieved a high level of physical fitness worry about how their strength will be affected by aging. Aging takes its toll on the body and the muscles are not the exception. But how? Find out how aging affects muscle strength and muscle composition.
Aging and Muscle Strength: Is a Loss of Strength Inevitable as You Age?
Muscle mass starts to decrease in amount after the age of 30. From here, it continues its decline into the retirement years. Along with it comes a decrease in muscle strength. In a study carried out at the University of Pennsylvania, researchers found that older men lost 20% of the grip strength in their hands over a 7-year period. This loss of strength and muscle mass contributes to problems related to aging such as falls and makes it harder for older people to do the activities they enjoy.
With age, muscles begin to shrink and lose some of their cross-sectional area. The number of muscle fibers decreases, and the ones that remain become smaller in size. Simple tasks such as opening a jar become more difficult due to this reduction in strength and muscle mass. There’s a name for the age-related loss of muscle tissue. It’s called sarcopenia, and it’s one of the most serious problems associated with aging since it makes an older person less functional and reduces their ability to care for themselves.
Not only does the number of muscle fibers and total muscle mass decrease with age, the ratio of fat and connective tissue relative to muscle increases. This further reduces muscle strength. The fast-twitch muscle fibers that generate greater amounts of force seem to be more affected by the aging process than slow-twitch ones that are recruited for aerobic and endurance exercise.
Can This Process Be Reversed?
Sounds pretty bleak, doesn’t it? The good news is this decline in muscle strength and mass can be partially prevented and even reversed through regular strength training. Even as muscles age, they retain the ability to grow and become stronger. In one study, researchers found that elderly men were able to make significant gains in muscle cross-sectional area and strength after just 3 months of strength training. Strength training is important at any age, but it may be even more important for older people.
Other Ways to Ward Off Sarcopenia and Loss of Muscle Strength with Aging
Dietary measures also help to reduce the loss of muscle strength and muscle mass in older people. Some research suggests that older adults may need more protein than younger ones. Instead of the recommended 0.8 grams per kilogram of body weight, seniors may need as much as 1.0 to 1.5 grams per kilogram depending upon how active they are. Older people don’t absorb protein as well as they age.
One study showed that seniors who took omega-3 fatty acid supplements synthesized more muscle proteins than those who took a corn oil supplement. So eating fatty fish that are rich in omega-3s such as wild salmon is one way to help reduce the loss of muscle mass with age. Low vitamin D levels can also contribute to loss of muscle strength and sarcopenia.
The Bottom Line?
Muscle strength and mass decline with age starting after the age of 30, but a regular strength training program helps to offset this. In addition, getting adequate amounts of protein, omega-3 fatty acids, and vitamin D may help to maintain strong muscles with age.
References:
Gabe Mirkin website. “Loss of Strength with Aging”
Physical Therapy. Vol. 82. No. 1, pages 62-68.
Exercise Physiology. Fifth Edition. McArdle, Katch, and Katch. 2001.
Clinical Geriatrics. July 2009. pages 44-45.
Pubmed.gov. “Dietary omega-3 fatty acid supplementation increases the rate of muscle protein synthesis in older adults: a randomized controlled trial”
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