Logan Steele
Rebuilding lost muscle is a common goal for people of all ages, especially after illness or injury. The good news is that it is possible to regain muscle mass and strength, even if you are middle-aged or older. The key is to combine targeted strength training, such as weightlifting and resistance exercises, with a balanced diet that includes sufficient protein and calories to support muscle growth. It's important to ease back into exercising and to consult with a doctor or physical therapist to prevent further injury and ensure a safe and effective training program. Additionally, getting adequate rest between workouts can also aid in muscle recovery and growth.
How to Rebuild Lost Muscle
| Characteristics | Values |
|---|---|
| Consult a doctor | To determine the cause of atrophy and safe exercises |
| Exercise type | Weightlifting, resistance bands, aquatic therapy |
| Diet | Increase daily caloric intake, eat lean protein, complex carbohydrates, and vegetables |
| Rest | Allow recovery time between workouts targeting the same muscle groups |
| Supplements | Consider muscle-building supplements, fish oil |
| Training experience | Regaining muscle is quicker than building from scratch |
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What You'll Learn
Weight training and strength training
It is important to ease back into exercising when rebuilding lost muscle mass. Start with low-impact exercises such as walking, swimming, or cycling, and gradually increase the intensity and duration of your workouts. As your strength improves, incorporate resistance training with light weights or resistance bands. Over time, you can progress to more challenging exercises, such as lifting heavier weights, to stimulate muscle growth.
To ensure that your strength training is effective in building muscle, focus on progressive overload. This means constantly forcing your body to adapt to more stress and tension than it was exposed to previously. This can be achieved by lifting heavier weights, increasing reps, increasing volume (adding additional sets to your training), or decreasing rest times between sets. However, it is important not to overload your muscles to the point where you compromise your technique.
Rest days are an important component of weight training and strength training. Strength training breaks down muscle tissues, and rest days allow the muscles to recover and rebuild. It is recommended to not train the same muscle group within 48 hours of working it and to incorporate full rest days into your routine at least once or twice a week.
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Resistance bands and aquatic therapy
Resistance bands are elastic bands that use resistance to cause muscles to contract and build strength. Aquatic resistance bands are designed for use in a pool, adding load to limbs in a weightless environment. The buoyancy of the water supports the body, reducing the load on joints and the spine, and enabling greater flexibility. The water also provides a change of scenery, which can help revive your workout routine and unwind.
Aqua resistance bands can be used for a variety of exercises, including bicep curls, tricep extensions, standing lunges, and recline crunches. The bands can be incorporated into water exercises like aqua jogging, aqua cycling, or shadow boxing to further stimulate the muscles. The resistance can be increased by adding more bands, and they can be used multiple times in chlorinated pools.
When using aquatic resistance bands, it is important to start slowly and not push yourself too hard or too quickly, as this can lead to injury and exhaustion. It is recommended to start with three days of strength training per week and allow adequate rest and recovery between workouts.
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Calorie surplus and protein-rich foods
Consuming a calorie surplus and protein-rich foods is essential for rebuilding lost muscle. This means consuming more calories than you burn throughout the day. However, it is important to note that this surplus should come from nutrient-dense, whole foods, rather than simply eating high-calorie foods. A well-balanced diet of healthy fats, carbohydrates, and proteins is ideal.
Protein is a key macronutrient for muscle growth and repair. Aim for 1.4–2 g of protein per kilogram of body weight per day. This equates to up to 3 g of protein per kg of body weight for those performing high-intensity resistance training. Good sources of protein include chicken, shrimp, eggs, salmon, tofu, quinoa, chickpeas, cottage cheese, Greek yoghurt, and lean meats. Seafood, such as shellfish and molluscs, can also be a great source of lean protein.
If you are looking to add protein to your diet without consuming too many extra calories, opt for very lean sources of protein such as shrimp, tilapia, scallops, and lean poultry. These provide protein with minimal fat. For a quick protein-rich snack, try jerky, which can be easily transported when on the go.
In addition to protein, carbohydrates are also important for muscle building. Carbohydrates help to replenish glycogen stores in the muscles and liver, providing fuel for exercise and physical activity, and helping to avoid fatigue during training. Aim for 45% to 55% of daily calories as carbohydrates.
It is also beneficial to consume healthy fats when looking to rebuild lost muscle. Healthy fats help to support metabolic pathways in the body and reduce inflammation. Additionally, they are important for proper brain and nervous system function, immunity, and heart rhythm and blood flow.
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Consult a doctor and/or physical therapist
Consulting a doctor and/or physical therapist is a crucial step in rebuilding lost muscle mass. Doctors can provide personalized advice and recommendations based on your medical history and current health status. They can also refer you to specialists, such as orthopedists or cardiologists, if necessary, to address specific concerns related to your muscles, bones, joints, or heart function.
During your consultation, be sure to discuss your goals and any concerns you may have. Your doctor can advise you on the safest and most effective exercises for your specific needs, especially if you are recovering from an injury or illness. They can guide you on the appropriate intensity and frequency of workouts to avoid overexertion and potential injury. Additionally, doctors can recommend muscle-building supplements and ensure they are safe for you.
Physical therapists play a vital role in helping you rebuild lost muscle. They can evaluate your muscle strength, flexibility, and range of motion, and design a customized exercise program to target specific muscle groups. Physical therapists can instruct you on the proper form and techniques for strength-training exercises, ensuring your safety and maximizing the benefits of your workouts. They can also provide guidance on rest and recovery, which is crucial for muscle rebuilding.
If you are experiencing muscle loss due to a chronic disorder, such as muscular dystrophy or neuromuscular disorders, consulting a doctor and physical therapist becomes even more essential. They can collaborate to address your unique needs and help you manage your condition effectively. Additionally, psychologists can provide support to maximize your strengths and minimize weaknesses, ensuring a holistic approach to your well-being.
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Muscle memory and satellite cells
Muscle memory is a process in which certain types of information are encoded, stored, and retrieved. In vertebrates, memory has traditionally been viewed as a process that occurs solely in the brain. However, recent studies have revealed the existence of cellular memory in skeletal muscles, challenging this long-held belief.
This cellular memory, known as "muscle memory," enables the body to regain muscle mass more rapidly after periods of inactivity or muscle atrophy. Specifically, it refers to the ability of muscle fibres that have previously increased in size (hypertrophy) to regain mass faster than fibres that have not previously experienced such growth.
The mechanism behind muscle memory involves the retention of a higher number of myonuclei, which are protected from the elevated apoptotic activity observed during muscle atrophy. These myonuclei are supplied by muscle satellite cells, which contribute to the growth and repair of muscle fibres. Satellite cells are activated during muscle fibre hypertrophy, providing additional nuclei to support the growing fibre. Even when the muscle fibre undergoes atrophy, the higher number of myonuclei remains, allowing for more efficient regrowth during retraining.
Research has provided evidence for muscle memory in both animal and human studies. Animal studies, particularly those using rodent models, have suggested that myonuclei added during muscle growth are not lost during atrophy. This myonuclear permanence forms the basis of muscle memory, enabling muscles to regrow more effectively. While the applicability of these findings to humans is still being explored, studies have shown that muscle memory can occur in humans as well. For example, older individuals who engage in supervised weight training can develop muscles comparable in size and strength to those of a typical 40-year-old, demonstrating the potential for muscle memory and regrowth at any age.
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Frequently asked questions
Focus on the specific muscle or muscle group you want to rebuild and target strength training exercises to those muscles. Incorporate weightlifting and resistance exercises into your routine, but be sure to ease back into exercising to avoid injury.
The Physical Activity Guidelines for Americans recommend including strengthening exercises at least three times a week. Make sure to allow at least 48 hours of recovery between workouts for the same muscle groups.
Eat a balanced diet rich in whole grains, fruits, vegetables, and lean meats or plant-based proteins. Increase your protein intake, aiming for up to 1 gram of protein per pound of body weight during your rebuilding period.
Older muscles will become larger and stronger with exercise, but the process of bulking up works differently in older people compared to the young. It may take longer to rebuild muscle if you are older or have taken a long break from training.
Consult with your doctor about muscle-building supplements or medications. They can advise on the safest and most effective options for you.
