The facts about the inevitable muscle decline with age

For those of you debating whether you should start a strength training program or not, consider the following key facts that I discovered about muscle loss with age while writing a college paper.

Studies have shown that a decline in muscle mass can be seen in individuals as young as 30, with a rapid decline beginning at 50. Research also indicates that sarcopenia (the name given to the substantial loss of muscle mass with age) exists in over 40% of those 80 years and older (Baumgartner et al., 1998; Janssen, Heymsfield, Wang, & Ross, 2000).
The specific and primary cause of sarcopenia is not entirely understood, however a handful of biological reasons play a large part in the notable decline in muscle mass with age. An individual’s initial body size, as well as hormone imbalance, in middle aged and older adults are important factors (Gallagher et al., 1997). Women typically have less muscle mass to begin with, and their diminished production of estrogen during menopause is significant, however; men may lose more muscle mass with age due to the decline of testosterone which starts in their 20s (Brown, 2008). Other factors that can lead to sarcopenia include decreased muscle metabolism and nerve cell loss with age which leads to less nutrition being delivered to the muscles (CSPI, 2007).

So, why does all this information matter to you? Because, no matter how old you are, it is never too soon, or too late, to make a difference in slowing down the natural decline of muscle.

Muscle strength allows humans to complete essential activities of daily living, such as buying food and completing tasks around their homes (CSPI, 2007). Having lower skeletal muscle mass has been associated with a large decrease in function and can even lead to disability (Chien et al., 2010; Zoico et al., 2004). Disability and the link to sarcopenia can also lead to a premature loss of independence and an increased risk of falling (Forrest et al., 2007).

The sooner you can begin a strength training program, the better head start you will have on muscle loss. Although it is easier to gain muscle mass and strength in younger years, research has shown that older adults can still make significant gains in strength through exercise (Carmeli et al., 2000). The most effective manner in which to increase muscle strength quickly is to perform resistance exercises that target the large muscles. Resistance training in both women and men has been shown to increase strength by 40% after only two months of activity. In addition, a healthy diet, especially consuming adequate amounts of protein, is another huge factor that can assist in the fight against late life muscle decline (CSPI, 2007). 

References

Baumgartner, R., Koehler, K., Gallagher, D., Romero, L., Heymsfield, S., Ross, R., … & Lindeman, R. (1998). Epidemiology of sarcopenia among the elderly in New Mexico. American Journal of Epidemiology, 147, 755-763.
Brown, M. (2008). Skeletal muscle and bone: effect of sex steroids and aging. Advances in Physiology Education, 32, 120-126. doi: 10.1152/advan.90111.2008
Carmeli, E., Reznick, A.Z., Coleman, R., & Carmeli, V. (2000). Muscle strength and mass of lower extremeties in relation to functional abilities in elderly adults. Gerontology, 46, 249-257.
Center for Science in the Public Interest. (2007). Saving Muscle. Nutrition Action Health Letter, 34(3), 3-6.

Chien, M. Y., Kuo, H. K, & Wu, Y. T. (2010). Sarcopenia, cardiopulmonary fitness, and physical disability in community-dwelling elderly people. Physical Therapy, 90, 1277-1287. doi: 10.2522/ptj.20090322 Forrest, K., Zmuda, J., & Cauley, J. (2007). Pattern and correlates of muscle strength loss in older women. Gerontology, 53, 140-147. doi: 10.1159/000097979
Gallagher, D., Visser, M., De Meersman, R., Sepulveda, D., Baumgartner, R., Pierson, R., … & Heymsfield, S. (1997). Appendicular skeletal muscle mass: effects of age, gender, and ethnicity. American Physiological Society, 83, 229-239.
Janssen, I., Heymsfield, S., Wang, Z., & Ross, R. (2000). Skeletal muscle mass and distribution in 468 men and women aged 18-88 yr. American Physiological Society, 89, 81-88.
Zoico, E., Di Francesco, V., Guralnik, J., Mazzali, G., Bortolani, A., Guariento, S., … & Zamboni, M. (2004). Physical disability and muscular strength in relation to obesity and different body composition indexes in a sample of healthy elderly women. International Journal of Obesity, 28, 234-241. doi: 10.1038/sj.ijo.0802552