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Muscle loss is a natural part of ageing, but it can also be accelerated by injury, illness or inactivity. While it can be difficult to accept, there are ways to slow down or rebuild muscle loss. Strength training is the number one way to maintain or build muscle, and it's recommended that you strength train two to three times a week. You can also try adding dumbbells, resistance bands or bodyweight exercises to your routine.
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What You'll Learn
Muscle loss is a natural part of ageing
The American College of Sports Medicine recommends strength training two to three times a week, completing eight to 10 repetitions of one exercise for each major area of the body: legs, hips, chest, back, abdomen, shoulders, and arms. Some studies show the benefits of 12 to 15 reps with lighter weights, so pick a weight that feels comfortable. If you're new to strength training, start with exercises that use your own body weight to provide resistance, such as resistance bands or dumbbells. You can also try group exercise classes to get more instruction and increased comfort.
In addition to strength training, consuming an adequate amount of protein each day is important for muscle retention and growth. Make sure you're eating the right foods to support your muscles.
Remember, getting started is often the hardest part. Link up with a buddy or a personal trainer to help keep you accountable and on track with your plan.
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Muscle loss can be accelerated by injury, illness or inactivity
If you are injured, it is important to prepare for the immobilisation period properly to help reduce muscle loss. This can be done through "pre-hab", a complete rehabilitation program that focuses on strengthening the body part before the period of immobility occurs. For example, if you are about to undergo surgery, you can follow pre-hab protocols to help reduce muscle loss.
If you are ill, it is important to focus on nutrition for optimal wound healing and recovery. Excessive anti-inflammatory measures may impair recovery, so it is important to be careful with this.
If you are inactive, it is important to stay physically active and exercise daily. A sudden stop in activity can be quite jarring to the body, and it will take you three times the amount of time you were inactive to regain the muscle mass that you've lost.
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Strength training can help build muscle
Muscle loss is a natural part of the ageing process, but it can also be accelerated by injury, illness, or a period of inactivity. The good news is that it's possible to rebuild lost muscle through strength training.
Strength training is a type of exercise that challenges your muscles, making them stronger. When you strength train, your muscles respond to the challenge by creating more muscle tissue. This means that strength training can help to build muscle and is, therefore, an effective way to fight muscle loss.
The American College of Sports Medicine recommends strength training two to three times a week, completing eight to ten repetitions of one exercise for each major area of the body, including the legs, hips, chest, back, abdomen, shoulders, and arms. If you're new to strength training, it's best to start with exercises that use your own body weight to provide resistance, such as squats, lunges, or push-ups. You can also use light weights, such as 5-pound dumbbells, or resistance bands to help build muscle.
In addition to strength training, it's important to consume an adequate amount of protein each day to support muscle retention and growth.
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Consuming protein can help retain muscle
Protein is essential for muscle health. It helps to repair and rebuild muscle tissue, and it also provides the body with the energy it needs to function properly. When you eat protein, your body breaks it down into amino acids, which are the building blocks of muscle. These amino acids are then used to repair and rebuild muscle tissue, helping to keep your muscles strong and healthy.
It's important to include a variety of protein sources in your diet, such as lean meats, poultry, fish, eggs, dairy, beans, legumes and nuts. These foods provide your body with the essential amino acids it needs to maintain and build muscle.
In addition to eating enough protein, it's also important to include strength training in your fitness routine. Strength training helps to challenge your muscles, which makes them stronger. When you strength train, your muscles respond by creating more muscle tissue, which helps to increase your muscle mass and improve your overall strength.
By combining a protein-rich diet with strength training, you can help to retain and build muscle, even as you age. This can help to improve your overall health and well-being, and it can also help to prevent injuries and falls.
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Cardio can help prevent muscle loss
Muscle loss is a natural part of ageing, but it can be accelerated by injury, illness or prolonged periods of inactivity. The good news is that it's possible to rebuild lost muscle through a comprehensive programme that includes physical therapy, strength training, cardio, flexibility and a nutrition plan that includes more protein and calories.
In addition to cardio, strength training is also key to preventing muscle loss. This can include bodyweight exercises, such as squats and push-ups, or using weights and resistance bands. Strength training challenges your muscles and creates more muscle tissue, making them stronger.
It's recommended to strength train two to three times a week, focusing on different areas of the body such as legs, hips, chest, back, abdomen, shoulders and arms. You can also vary the number of repetitions and weights used to challenge your muscles in different ways.
By incorporating cardio and strength training into your routine, you can help prevent muscle loss and maintain your overall health and well-being.
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Frequently asked questions
Muscle loss is a natural part of ageing, but it can be accelerated by injury, illness or inactivity. While it is possible to rebuild lost muscle through strength training, cardio and a nutrition plan, it's important to accept that muscle loss is a normal part of life.
Muscle loss can lead to overall weakness, poor balance and frailty.
The best way to prevent muscle loss is to engage in consistent strength training and consume an adequate amount of protein each day.
A nutrition plan that includes more protein and calories can help prevent muscle loss.
Strength training is the number one way to help maintain or build muscle. The American College of Sports Medicine recommends strength training two to three times a week, completing eight to 10 repetitions of one exercise for each major area of the body.
