Victor Forge
Muscle atrophy, or muscle wasting, is a natural part of the ageing process. However, muscle loss can also be caused by injury, illness, or a lack of physical activity. The good news is that it is possible to rebuild lost muscle through a combination of physical therapy, strength training, cardio, flexibility exercises, and a nutrition plan that includes more protein and calories. Weight training, rowing, swimming, walking, and cycling are all effective ways to regain muscle mass and strength.
How to Regain Muscle
| Characteristics | Values |
|---|---|
| Muscle Loss Causes | Age, injury, illness, inactivity, genetics, lack of physical activity, certain medical conditions, malnutrition, nerve problems, surgery |
| Muscle Loss Symptoms | Weakness, poor balance, frailty, reduced muscle mass, thinning of muscle tissue, decreased strength |
| Muscle-Building Exercises | Weight training, dumbbells, resistance bands, rowing, swimming, walking, cycling, isometric exercises, mid-range exercises, weight-bearing exercises |
| Nutrition | Consume more protein and calories |
| Other Tips | Start with small steps, focus on any activity rather than none, avoid intense training initially |
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What You'll Learn
Muscle atrophy
- Disuse of muscles or neurogenic conditions
- Malnutrition
- Ageing
- Genetics
- Lack of physical activity
- Certain medical conditions
Physiologic atrophy, which is caused by a lack of physical activity, can be reversed through regular exercise and physical therapy.
Reversing Muscle Atrophy
The best methods for reversing atrophy are similar to those used to prevent it: staying active, physical therapy, passive movements, and maintaining adequate nutrition. Physical therapy can include specific stretches and exercises to prevent immobility, as well as functional electrical stimulation (FES), which uses electrical impulses to stimulate muscle contraction. Ultrasound therapy can also be used to stimulate contractions in atrophied muscle tissue.
It is important to remember that reversing muscle atrophy takes time and consistent effort. The rebuilding of muscles is a gradual process, and it may take several months of physical therapy for muscle size and strength to be fully restored. Starting with mild or moderate activities, such as walking a few steps or bathing, is an important part of regaining strength and rebuilding muscle.
Causes of Muscle Atrophy
- Inactivity: Not using muscles enough, leading to disuse or physiologic atrophy. This can be caused by a sedentary lifestyle, lack of exercise, desk jobs, bed rest, or genetic disorders.
- Neurogenic conditions: Nerve problems or diseases can lead to neurogenic atrophy, the most severe type of muscle atrophy. This can be caused by injuries, diseases, or conditions affecting the nerves that control muscles, such as amyotrophic lateral sclerosis (ALS) or carpal tunnel syndrome.
- Malnutrition: Inadequate nutrition or medical conditions that impair the body's ability to absorb nutrients can lead to muscle atrophy. This includes conditions like cachexia, which causes extreme weight loss and can be a symptom of underlying illnesses such as cancer, HIV, or multiple sclerosis (MS).
- Ageing: As people age, their bodies produce fewer proteins that promote muscle growth, leading to a condition called sarcopenia.
- Illness or injury: Prolonged illness or recovery from injury can result in temporary immobility, contributing to muscle atrophy.
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Strength training
Types of Strength Training
Frequency and Duration
The Physical Activity Guidelines for Americans recommend including strengthening exercises in your routine at least three times per week. Each training session can be as short as 20 minutes, focusing on specific muscle groups or targeting the whole body. For overall health, it is also beneficial to incorporate aerobic exercises, such as walking, swimming, or jogging, for at least 150 minutes of moderate-intensity activity per week.
Technique and Safety
When performing strength training exercises, proper form and technique are crucial to prevent muscle strain and injury. It is essential to warm up thoroughly before each workout and ensure gradual progression in your training program. Start with lighter weights or low resistance and gradually increase the load as your muscles adapt and grow stronger. Additionally, focus on specific muscle groups you wish to rebuild and target your exercises accordingly.
Rest and Recovery
Allowing your muscles to rest and recover between workouts is vital for effective strength training. Ensure you get adequate rest, as it improves your overall health, energy levels, and makes your strength-training more productive. Listen to your body, and stop exercising when you feel pain or discomfort. Proper recovery also helps prevent injury and prepares your muscles for the next challenge.
Dietary Considerations
In addition to strength training, dietary modifications can support muscle growth. Increasing your protein intake by consuming eggs, lean meats, tofu, and fish can promote muscle regeneration. Additionally, staying properly hydrated by drinking enough water is crucial for muscle growth and overall health.
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Cardio and physical therapy
Cardio exercises are a great way to improve your cardiovascular fitness, which indicates how efficiently your cardiovascular system delivers and utilises oxygen throughout your body. This is important for muscle recovery, as oxygen helps damaged tissues heal.
National guidelines recommend at least 150 minutes of aerobic activity per week. You can do cardio exercises at home, such as marching in place, air squats, or trunk rotations. These exercises can be tailored to your fitness level and can be made more challenging by increasing the speed, raising your knees higher, or holding a heavy weight.
Cardiac rehab is a great option for those with heart conditions or who have had a heart attack, offering a personalised plan to improve physical health and manage risk factors. It includes exercises to strengthen your muscles, such as lifting free weights or using resistance bands, and guidance on eating a heart-healthy diet, managing stress, and maintaining a healthy weight. Most insurance companies cover a 12-week program with three one-hour sessions per week.
Physical therapy can also help with muscle recovery by stimulating blood flow to the injury site and providing specific exercises and hands-on techniques. It can be especially beneficial when combined with a healthy diet, which provides the necessary nutrients for muscle repair and growth.
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Nutrition and diet
Protein is the fuel for muscles, but it is important to eat a balanced diet with enough carbohydrates and fats to optimize nutrition for muscle growth. Research suggests that consuming 1.4 to 2 grams of protein per kilogram of body weight per day is enough to maximize muscle growth. Carbohydrates are an easy energy source that increases the total amount of calories you're consuming in a day and give your body fuel to power your workouts. To gain muscle, you should aim for eating four to seven grams of carbohydrates per kilogram of body weight per day.
Some high-protein foods that can help you build muscle mass more quickly include eggs, chicken, salmon, Greek yogurt, skim milk, beans, shrimp, tilapia, lean poultry, and scallops. Chickpeas are also a good source of both carbohydrates and protein.
In addition to diet, adequate rest, hydration, and nutrition are key to muscle recovery. Certain supplements can also help support an overall healthy diet and improve muscular strength. For example, creatine is one of the most widely studied supplements, and research shows it can help reduce muscle damage and inflammation when combined with resistance training.
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Isometric exercises
To get the most out of isometric exercises, you should hold the position until your muscle feels fatigued, but not to the point of losing control. It is important to listen to your body and provide adequate rest days for muscle recovery and growth. Isometric exercises are a great addition to a functional strength training program, helping athletes produce more speed and power.
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Frequently asked questions
Muscle atrophy is the wasting, thinning, or loss of muscle tissue and mass. It can be caused by the disuse of muscles, neurogenic conditions, injury, illness, or prolonged periods of inactivity.
Regaining muscle after atrophy can be done through a comprehensive program that includes physical therapy, strength training, cardio, flexibility, and a nutrition plan that includes more protein and calories. It is important to start slowly with isometric exercises and work your way up to weight-bearing exercises.
The time it takes to regain muscle will vary depending on age, fitness level, cause of atrophy, and consistency with a training program. In general, it will take less time to regain muscle than it did to build it the first time.
