Aging and muscle loss

As we get older, muscle mass starts to decrease, leading to strength and power decline. This process starts earlier than you might think, approximately around the age of 35. The rate of muscle loss can vary, but on average is 1 or 2% a year for the general population. This can be reflected on losing up to 2 or 3 kg of muscle mass per decade, though this number is not always visible in the scale, which could mean we are replacing that muscle mass loss with fat mass.

One of the consequences is the loss of independence, and higher risk of falling (with or without bone fractures). Even though this is a natural process related to aging, we can do things to help diminish their negative effects. Disuse of muscles plays a huge role, and it has been proven that strength and power training can help slow down this process, reverse these effects and restore muscle function. Strength exercise (with free weights, weight machines or resistance bands) enhances strength, muscle control, balance and coordination. And as soon as we start exercising, the better outcomes when we get older.

Strength training helps not only our muscles, but also our bones, making them stronger. This is because activities that put stress on our bones activate bone-forming cells resulting in stronger, denser bones. Something similar happens with weight-bearing aerobic exercise, like walking or running. Strength training and aerobic (cardio) exercises have different benefits in our bodies, so a mixture of both types of exercise would be ideal, along with stretching exercises.