Building Muscle After 50: The Power of Strength Training and Muscle Mass

Muscle Matters: The importance of Muscle Mass in Aging

Did you know that adults lose 3-5% of their muscle mass per decade after age 30? Different studies are out there and everyone is different obviously, but rates of decline range from 5% to 13% in folks 60 and older.

As we age, our bodies naturally undergo changes that can affect our strength and overall health. Have you ever wondered why maintaining muscle mass becomes increasingly important after the age of 50?

With a rapidly growing population of older adults, the conversation around fitness has evolved dramatically. While cardio and flexibility workouts often steal the spotlight in discussions about staying fit, strength training remains a cornerstone of a healthy lifestyle that is frequently overlooked by those past mid-life. From combating the effects of aging to enhancing everyday functionality, the benefits of lifting weights are undeniable.

It’s time to shift the narrative: strength training is not just for the young or avid athletes, but a vital practice for anyone over 50 looking to maintain their independence and vitality. In this article, we’ll explore the undeniable reasons why integrating strength training into your routine can be a game changer for your health, longevity, and quality of life. Let’s dive into how building muscle can empower your golden years and beyond!

Why You Need to Understand Muscle Loss

I have been interested in this subject for the last decade or so after being a caregiver to my mother. I witnessed a rather quick drop off in her muscle tone after her ability to exercise was restricted after several major health events. In addition, all the trips to doctor’s offices and seeing the waiting room of people that were in feeble states, I became determined to be proactive in my senior years.

So “Sarcopenia“. Fancy word, but it’s basically just a scientific term for losing muscle as we get older. It’s not just about looking less buff – this aging process can seriously mess with our health. Sarcopenia isn’t just about appearance; it affects our strength, balance, and even how well we can handle daily tasks. The process is indeed inevitable, but you can be proactive to delay it and lessen it’s effects.

How To Slow Sarcopenia as you Age

Now, let’s talk hormones. Hit 50, and bam! Your body starts playing tricks on you. For guys, testosterone takes a nosedive. Ladies, estrogen decides to peace out. It’s like your body’s throwing a midlife crisis party, and your muscles aren’t invited. If you are over 50 you know what I am talking about. Things undoubtedly change, but I’m interested in what we CAN do to slow the process.

Sarcopenia, the gradual loss of muscle mass and strength associated with aging, poses significant challenges to overall health and quality of life for older adults. To tackle this condition effectively, a multi-faceted approach that encompasses nutrition, exercise, and lifestyle modifications is essential. Incorporating a balanced diet rich in protein, along with engaging in regular resistance training exercises, can help counteract muscle deterioration and promote functional mobility.

Let’s break down the nutrition bit. Protein is your best friend here. Many people think protein is just for bodybuilders and athletes. The fact is as we age, our bodies get less efficient at using protein, so we actually need more of it. I will cover the subject of types of protein and how much is needed in a future article. Suffice it to say you need MORE protein as you age, not less.

But it’s not just about protein. Other nutrients and vitamins are needed as well as plenty of water. (Hydration and electrolytes will be featured in the near future in a separate post). Supplements for inflammation and recovery are needed to help in utilizing your protein intake as well.

Now, onto physical activity. I get it, exercise isn’t always fun. But being out of shape and struggling with daily tasks is not fun either. Here is the fact and the point of this post – resistance training is crucial for maintaining muscle mass. You are never too old for strength training. The opposite is true you need it more than ever as you age!

It’s not all about pumping iron, though. Cardio plays a role too. I try to mix it up with some long moderate walking, swimming, or cycling. The key is consistency. Moderate exercise, even just walking on a consistent basis is so beneficial. I aim for at least a couple of days of high intensity exercise per week. Some days I nail it, other days…well you know how life is. Again, The “secret” to fitness is consistency.

One thing I’ve learned is that it’s never too late to start. I have stopped and started more than a few times in my life. I’m sure you know the difference in how you feel and function daily when you get out of whatever healthy routine you had going on. But let’s be real – this journey isn’t always smooth sailing. There are days when motivation is nowhere to be found, and that’s okay. The important thing is to keep at it, even if it’s just a little bit each day.

Remember, folks, aging is inevitable, but how we age is largely up to us. By understanding the science behind muscle loss and taking steps to combat it, we can stay stronger and more independent as we get older. It’s not about turning back the clock – it’s about making the most of where we are right now.

Fitness and fighting Sarcopenia is a CHOICE. You can make a difference. Your future self will thank you!

Nutrition Basics to Support Muscle Growth After 50

Protein Requirements for Older Adults

As we age, our bodies become less efficient at utilizing protein, making adequate intake even more crucial for maintaining and building muscle mass. Current research suggests that older adults need more protein than the standard Recommended Dietary Allowance (RDA) of 0.8 g/kg of body weight per day[1][2].

Key Nutrients for Muscle Health

While protein is crucial, other nutrients play important roles in muscle growth and maintenance:

• Vitamin D: Supports muscle strength and function. Aim for 800-1000 IU daily.
• Omega-3 fatty acids: May enhance the anabolic response to protein and exercise. Consider 1-2 g of EPA+DHA per day
• Creatine: Can improve strength and lean body mass. A typical dose is 3-5 g daily.
• Calcium: Essential for muscle contraction. Aim for 1000-1200 mg per day.

Timing of meals for muscle protein synthesis

Optimizing protein intake throughout the day can maximize muscle protein synthesis:

• Consume 25-30 g of high-quality protein with each meal
• Include a protein-rich snack or shake before bed to support overnight muscle recovery.
• Ingest 20-40 g of protein within 2 hours after resistance exercise to enhance muscle growth

Hydration Strategies for Muscle Function and Recovery

Proper hydration is crucial for muscle function and recovery as it is for the entirety of your bodily functions.

• Aim for 2.7 – 3.7 liters of total water intake per day, including fluids from foods.
• Drink 5-7 mL/kg of body weight 4 hours before exercise.
• During exercise, consume 3-8 oz of fluid every 15-20 minutes.
• After exercise, replace 16-24 oz of fluid for every pound of body weight lost

Science of Strength Training and Bone Density

Let me tell you, I’ve been doing some sort of strength training on and off since my 20s.I could always tell a difference how much better I felt when I was doing resistance training compared to none or cardio only.

First off, let’s talk about them bones. Consistent strength training is not just about building muscle. It increases your bone density. Something I never even thought about until hitting my 50s.

Facts on Bone Density You May Not be Aware of:

• Wolff’s Law: Bones adapt to the forces placed upon them. Strength training creates mechanical stress, stimulating bone formation.
• Osteoblast Activation: Weight-bearing exercises activate osteoblasts, the cells responsible for bone formation.
• Hormonal Response: Strength training increases production of hormones like growth hormone and testosterone, which promote bone growth.
• Mineral Deposition: Regular strength training enhances the body’s ability to deposit calcium and other minerals into bones, increasing their density.
• Site-Specific Adaptation: Bones respond most to localized stress, so exercises targeting specific areas (e.g., hip squats for hip bones) are particularly effective.
• Progressive Overload: Gradually increasing weight or resistance over time continues to challenge bones, promoting ongoing density increases.
• Impact Forces: High-impact strength exercises (like jumping or plyometrics) create greater bone-stimulating forces than low-impact exercises.
• Age-Related Benefits: Strength training can slow or even reverse age-related bone loss, particularly important for postmenopausal women at risk for osteoporosis.

But wait, there’s more! (I sound like one of those infomercials, don’t I?) Studies show blood sugar levels improving too with consistent resistance training. Strength training helps the body process glucose better. In addition it has been shown to reduce the risk of type 2 diabetes. Now that’s what I call a bonus!

The benefits don’t stop at the physical stuff either. If you have worked out regularly before, I’m sure you noticed feeling happier, more energetic, and even thinking more clearly. At first, I thought it was just the endorphins from working out, but turns out strength training can actually improve cognitive function too. Exercise is the best elixir we have for a host of issues!

Now, I’m not saying it’s all been sunshine and rainbows. There’ve been days when I’ve been sore as heck and questioned my sanity. But let me tell you, the benefits far outweigh the occasional aches and pains.

If you’re considering giving strength training a go, here are a few tips from someone who’s been there:

1. Start slow. Don’t try to lift the whole gym on day one. Trust me, your body will thank you.

2. Get a trainer or take a class. Proper form is crucial, and it’s hard to know if you’re doing it right without some guidance.

3. Be consistent. Results don’t happen overnight, but they do happen if you stick with it.

4. Listen to your body. Some soreness is normal, but pain isn’t. Know the difference.

5. Mix it up. Don’t be afraid to try different exercises to keep things interesting.

Remember, it’s never too late to start. So why not give it a shot? Your future self will thank you, I promise. And who knows? You might even end up enjoying it as much as I do. Lifting, like anything else is a lifestyle habit.Science of Strength Training and Bone Density

I’ve been doing some sort of strength training on and off since my 20s. I could always tell a difference how much better I felt when I was doing resistance training compared to none or cardio only.

How to start strength training after 50 (especially if it has been a while)

So, where to start? I hear that a lot. And like anything, starting is over half the battle. My advice, don’t over think it. Just start. Move your body. It is pretty much common sense. Start slow and listen to your body. Below is a checklist to give you a push.

• Consult your doctor
  • Importance of medical clearance
  • Discussing any existing health conditions or limitations
• Start slowly and build gradually
  • Begin with light weights or bodyweight exercises
  • Focus on proper form over intensity
  • Gradually increase weight and complexity over time
• Choose appropriate exercises
  • Compound movements (e.g., squats, chest presses, rows)
  • Exercises that mimic daily activities
  • Low-impact options for joint health
• Establish a consistent routine
  • Aim for 2-3 strength training sessions per week
  • Allow for adequate rest between sessions
• Warm up and cool down
  • Importance of preparing muscles and joints
  • Gentle stretching after workouts
• Listen to your body
  • Recognize the difference between good and bad pain
  • Adjust workouts as needed
  • Engage in “active rest” on non workout days. (walking, stretching, easy row machine etc)
• Consider working with a professional
  • Benefits of a personal trainer experienced with older adults online or in person
  • Group classes designed for seniors. Check your local gyms, YMCA, community centers for what they offer
• Incorporate balance and flexibility exercises
  • Importance for overall functional fitness
  • Examples: yoga, tai chi, or simple balance exercises
• Focus on nutrition
  • Importance of protein for muscle building
  • Staying hydrated before, during, and after workouts
• Track progress and celebrate small wins
  • Keep a workout journal
  • Set realistic, achievable goals

The bottom line is CONSISTENCY is key. What you record you will improve on. The simple act of tracking progress holds you accountable and subconsciously serves as a motivator as well I have found.

Summary of the Benefits of Strength Training over 50