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Maintaining muscle mass is essential for quality of life and healthy aging. Muscle loss, or sarcopenia, is a natural part of aging, with men losing about 30% of their muscle mass during their lifetimes. However, it is never too late to rebuild and maintain muscle mass. Progressive resistance training (PRT) is recommended for building muscle mass at any age. Additionally, a well-balanced diet that includes sufficient protein is crucial for muscle maintenance and growth. Resistance training, such as weight training or strength training, is particularly important for preserving muscle mass while losing weight. Incorporating aerobic exercises, such as walking, with resistance training can also aid in maintaining muscle mass and promoting overall health.
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What You'll Learn
Eat protein-rich foods
Eating protein-rich foods is essential for building and maintaining muscle mass. Protein is made up of amino acids, which are the building blocks of muscle. When you consume protein, your body breaks it down into these amino acids, which are then used to build and repair muscle tissue.
It is recommended that you consume 1 to 1.6 grams of protein per kilogram of body weight per day. For example, a 175-pound man should aim for about 79 to 103 grams of protein per day. It is also beneficial to spread your protein intake throughout the day, maximising muscle protein synthesis.
There are many protein-rich foods that can help you meet your daily protein needs. Animal sources of protein include chicken, turkey, fish, eggs, and red meat. Dairy products such as yogurt are also a good source of protein. For those who prefer plant-based sources, beans are an excellent option.
In addition to whole food sources, protein supplements can also help you increase your protein intake. Whey protein, for example, is a popular supplement that can be easily added to shakes and smoothies. Casein protein is another option that is digested more slowly by the body, providing a sustained release of amino acids.
Consuming a meal or drink with a balanced ratio of carbohydrates to protein after your workout can also aid in muscle recovery and growth. For example, chocolate milk has a carbohydrate-to-protein ratio of about three-to-one or four-to-one, making it an ideal post-workout recovery drink.
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Resistance training
Free Weights
Free weights are a classic strength training tool and include dumbbells, barbells, and kettlebells. Free weights allow you to perform a variety of exercises targeting different muscle groups. For example, you can perform a deadlift or a squat with a barbell, or a chest press or bicep curl with dumbbells.
Weight Machines
Weight machines are devices with adjustable seats and handles attached to weights or hydraulics. They provide a more stable and controlled movement pattern compared to free weights. Examples of weight machines include the chest press machine, leg press machine, and lat-pull down machine.
Resistance Bands
Resistance bands are like giant rubber bands that provide resistance when stretched. They are portable, adaptable, and can be used in a variety of exercises. They are particularly useful for exercises such as chest presses, bicep curls, and standing rows.
Body Weight
Body weight exercises such as push-ups, squats, pull-ups, and lunges can also provide a significant challenge to your muscles. By adjusting the leverage and using different movements, you can target different muscle groups and increase the difficulty.
To effectively maintain muscle with resistance training, it is important to vary your workouts and progressively overload your muscles. This means regularly introducing new exercises, increasing weight, reps, or sets, and decreasing rest time to challenge your muscles and force them to adapt. Additionally, it is crucial to maintain proper form and technique throughout your training.
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Progressive resistance training (PRT)
The overload principle states that the intensity of an exercise must be high enough above the individual’s normal range for any desired physiological adaptation (muscle growth) to occur. In other words, if you want to see results when lifting weights, you must lift more weight than your muscles can physically handle at that time. The only way your body will physically change and grow is if the muscles are taxed to the point where they must grow stronger to lift that weight.
PRT is an effective intervention for improving physical functioning in older people, including improving strength and the performance of some simple and complex activities. Evidence from 121 randomised controlled trials (6,700 participants) shows that older people who exercise their muscles against a force or resistance become stronger. They also improve their performance of simple activities such as walking, climbing steps, or standing up from a chair more quickly.
The benefits of strength training increase as you get older. Maintaining strength is essential for healthy ageing. Loss of muscle with ageing can limit people’s ability to function in their home environment and live independently. Just being able to get up out of a chair or go up and down stairs requires a fair amount of muscle strength.
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Consume carbs and protein before and after exercising
Consuming carbs and protein before and after exercising is crucial for muscle maintenance and optimal performance. The right nutrients will help your body perform better, recover faster, and minimize muscle damage.
When it comes to pre-workout nutrition, the timing of your meals is essential. As a general rule, it is best to avoid eating immediately before a workout, as digestion may interfere with your performance and cause discomfort. Ideally, you should fuel your body with a balanced meal containing carbs, protein, and fat within 2 to 3 hours of exercising. This allows your body enough time to digest the meal and utilize the nutrients effectively.
If you prefer a smaller meal, you can opt for a meal consisting mostly of simple carbohydrates, and you will only need to wait for 30 to 60 minutes before working out. Consuming carbs before your workout is essential, especially for long-duration exercises, as it boosts your endurance and helps maintain your focus and concentration. Additionally, consuming protein before a workout increases muscle protein synthesis, providing your body with the building blocks for new muscle tissue. Aim for 20-30 grams of protein before your workout to promote muscle growth and repair.
Post-workout nutrition is equally important for muscle maintenance and recovery. Your body uses its stored glycogen for fuel during exercise, so consuming carbs after your workout is crucial for replenishing these stores. The amount of carb consumption depends on the type of activity; endurance sports like cycling and running require more carbs compared to weightlifting. Additionally, consuming protein-rich foods after a workout helps repair and rebuild damaged muscle proteins. Experts recommend eating a meal containing carbs and protein within an hour of completing an intense workout to optimize your recovery and maximize the benefits of your workout.
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Strength training
One of the primary advantages of strength training is its ability to make your muscle cells stronger. This increased strength can enhance your performance in various activities and improve your overall quality of life. Strength training is not solely about developing large muscles; instead, it focuses on enhancing your muscular strength and functionality.
To incorporate strength training into your fitness routine, it's recommended to start slowly, especially if you're new to this type of exercise. Begin with light weights and gradually increase the load over time. Focus on your form and technique, ensuring that you use smooth, steady movements when lifting weights. Avoid jerking or thrusting the weights, and pay attention to your body's signals to prevent overtraining or injury.
The frequency of your strength training sessions can vary depending on your goals and time availability. Research suggests that training a muscle group twice a week can lead to significant gains, even if they are not as rapid as training three to five times per week. However, even training once a week can help maintain muscle, strength, and conditioning while still allowing for some gains.
Some examples of strength training exercises include squats, deadlifts, and bench presses. For larger muscle groups like the chest, legs, and back, consider using heavier weights, while for smaller muscles like the arms and shoulders, opt for lighter weights and higher repetitions. Additionally, incorporating bodyweight exercises, such as calisthenics, can also provide benefits for maintaining muscle and overall health.
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Frequently asked questions
Progressive resistance training (PRT) is considered the best means to build and maintain muscle mass. With PRT, you gradually increase your workout volume as your strength and endurance improve. Resistance training, or weight training, is particularly important for building and maintaining muscle.
Aim for two to three 30-minute sessions per week.
Eat a high-protein diet. The body breaks down protein-rich foods into amino acids, which it uses to build muscle. Good sources of protein include chicken, turkey, fish, eggs, red meat, yoghurt and beans.
Experts recommend 1 to 1.6 grams of protein per kilogram of body weight per day.
Walking is a great way to maintain muscle mass. Taking 10-minute walking breaks throughout the day can help increase your mobility and enhance blood flow.
