Kandis Joubert is a NASM-certified personal trainer and nutrition coach, specializing in corrective exercise and fitness nutrition. She believes real transformation is multi-dimensional, and therefore founded Faceted Fitness LLC.
Who doesn’t want to live long and live well? We all want to feel great for as long as possible, but the truth is, our mortality is temporary in this life, and our only body that serves as a vessel through this life will inevitably begin to break down.
After age 30, we naturally begin losing about 3-5% of muscle mass per decade. This rate often increases after age 60; by age 85, we will have lost up to 25% of our muscle mass. This involuntary loss of muscle mass and subsequently functional strength is called sarcopenia.
However, take heart in knowing that there is hope – that you can, in fact, positively change this trajectory. Resistance training at least twice a week can significantly slow this process, and spare muscle mass as we age.
What is sarcopenia?
Sarcopenia is a disease of the musculoskeletal system that compromises strength and performance with age due to diminishing muscle mass. Aside from the elderly, sarcopenia can also affect sedentary populations, those with certain physical impairments, and those with comorbidities affecting their musculoskeletal system. Additionally, poor nutrition and getting minimal to no exercise are high contributors.
Consequences of muscle loss
Everyone loses some muscle with age, but those who remain most sedentary lose the most. Muscle loss related to sarcopenia typically becomes most recognizable around age 60, and some studies suggest that around 11-50% of those over 80 years of age have sarcopenia.
Besides natural changes during the aging process, other main causes of sarcopenia include inactivity, obesity, and chronic conditions that can lead to both. Signs of sarcopenia include loss in muscle size and strength, lowered stamina, slower ambulation, and difficulty standing from seated positions. Therefore, sarcopenia can lead to loss of mobility, poor balance, decreased motor control, chronic illness, and increased risk of falls and injuries which in turn affect one’s independence in caring for oneself. This in turn makes for a lower overall quality of life. The good news is that strength training paired with proper nutrition and lifestyle habits can help you maintain and regain muscle mass at any age.
Benefits of life-long strength training
Retention of functional strength and muscle mass: Muscle mass isn’t just about aesthetics; it serves functional purposes. More muscle mass can prevent a multitude of ills and keep you metabolically and hormonally fit, with higher immunity, meaning less risk of acute and chronic illness.
Increased prevention of chronic diseases: Muscle mass increases glucose uptake, meaning there is less glucose sitting around in our bloodstream and therefore less risk of developing Type II Diabetes later on. Strength training can also reduce the risk of heart disease and some cancers by regulating immunity, metabolism, hormones, inflammation, and body weight.
Increased bone density: Don’t want broken bones as you age? You’ll want to increase your bone density and have muscles supporting your skeletal structure.
Increased metabolic rate: Having body composition in favor of adequate muscle mass without excessive body fat means having a healthier, higher, metabolic rate to burn calories more freely around the clock while feeling good moving around at a healthy weight with a leaner physique. Think of it this way, more muscle means less time you’ll have to spend actively exercising to maintain a healthy weight. In a sense, it’s like allowing your body to work smarter, not harder.
Less strain on joints, tendons, and ligaments: Weak or inadequate muscle mass means less assistance with movement, putting more work on our joints and connective tissues. They weren’t made to sustain excessive weight with no help from our muscles.
Improved mood: Across the board in studies, weight training has positively influenced mood, as endorphins are released to help relieve pain and reduce stress.
Reduced likelihood of depression, anxiety, and developing dementia: With more “happy chemicals” circulating, there’s less room for depression and anxiety to settle in, and the restructuring of brain matter with resistance training can help prevent or delay Alzheimer’s.
Better overall quality of life: Prolonging autonomy and independence in our later years by preserving longevity makes for an easier transitional journey through them.
Strategies for maintaining muscle mass through the golden years
Establish a routine: Ground yourself in consistency and discipline as you keep your “why” at the forefront of your mind. Pair strength training with something you already routinely do. For example, if you read each morning to train your mind, make it a point to train your muscles too directly afterward.
Follow a quality fitness program with intelligent, progressive programming: A comprehensive, functional training program will include appropriately modified and periodized elements of strength, hypertrophy, stability and coordination, speed and agility, plyometrics, and mobility with progressive overload, as well as accessory movement (i.e. walking, swimming, cycling) to train multiple energy systems, while also regarding adequate rest and recovery. While there are tons of workout options on the internet, simply working out versus specifically training your body are different things. Consider hiring a qualified trainer who can professionally create a program for your individual needs, adjust appropriately as you go, and coach you through it to reach your goals.
Fuel accordingly: Common considerations with aging as it relates to nutrition are including adequate amounts of protein, fiber, and healthy fats into the diet to meet dietary needs, as well as incorporating enough energy-giving foods to sustain training needs.
Don’t skip check-ups: Prioritize regular checkups with the appropriate medical providers to monitor muscle and bone health, as well as overall wellbeing.
Even if it’s only two days per week, a comprehensive weight training program can yield multi-faceted results, especially in the later years of life. You’re not too old, that’s just what you keep telling yourself.
So, if you’re ready to start prioritizing yourself, even if you haven’t in the past, now is the time! If you’d like to know more about my fitness coaching services, you can contact me directly or book a Q&A call with me at join.facetedfitness.com.
Kandis Joubert, Certified Personal Trainer & Nutrition Coach
Kandis Joubert is a NASM-certified personal trainer and nutrition coach, specializing in corrective exercise and fitness nutrition. She believes real transformation is multi-dimensional, and therefore founded Faceted Fitness LLC, where she uses a multi-faceted approach in helping other business owners and corporate professionals prioritize their health and preserve longevity to amplify their own distinct influence. Additional areas of expertise as it relates to human wellness include mobility and goniometric assessment, prehab and rehab, movement optimization, mindset, lifestyle change and adherence, and body recomposition.
