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The Importance of Strength Training and Muscle Mass as You Age
Published 2 months ago • 4 min read
The Importance of Strength Training and Muscle Mass as You Age
Disclaimer: Opinions are my own. Not medical advice.
Medical Trivia of the Week
Which myokine released by muscles during strength training has anti-inflammatory effects and is associated with healthy aging? (the correct answer is at the end of this email)
A) Myostatin
B) Cortisol
C) Leptin
D) Irisin
The Importance of Strength Training
As we age, our bodies undergo numerous changes. One of the most significant is the gradual loss of muscle mass and strength, a condition known as sarcopenia. Beginning around age 30, adults lose approximately 3 to 8% of their muscle mass per decade, with the rate accelerating after age 60. However, this natural progression is not inevitable. Strength training and maintaining muscle mass play crucial roles in healthy aging, offering benefits that extend far beyond aesthetic appearances.
I turned 60 this past September (while climbing Mount Kilimanjaro with my son, Kevin) so staying healthy as I age is of particular importance to me. Maintaining muscle is essential as I grow older because I want to continue to be active late into my life. More importantly, I want to be able to play with my grandchildren and I know this can only happen if I take care of my health. So maintaining muscle mass and eating well nutritionally are going to be key components to my life as I age.
The Science Behind Age-Related Muscle Loss
Muscle tissue is metabolically active, requiring more energy to maintain than fat tissue. Our bodies become less efficient at synthesizing protein and responding to strength training stimuli as we age. This biological change, combined with increasingly sedentary lifestyles, creates a perfect storm for muscle loss. However, research shows that regular resistance training can significantly slow, and in some cases reverse, this process.
Regular strength training can significantly reduce age-related muscle loss
Critical Benefits of Maintaining Muscle Mass
The importance of preserving muscle mass extends into every aspect of healthy aging. Strong muscles support joint health, improve balance, and reduce the risk of falls, which are a leading cause of injury among older adults. Furthermore, greater muscle mass increases resting metabolic rate, aids in blood sugar control, and helps maintain healthy bone density, reducing the risk of osteoporosis.
Recent studies have also revealed connections between muscle mass and cognitive function. Higher levels of muscle mass correlate with better brain health and a reduced risk of neurodegenerative diseases. The relationship appears to be both direct, through the release of beneficial compounds called myokines from muscle tissue, and indirect, through improved cardiovascular health and reduced inflammation.
Implementing Effective Strength Training
The good news is that it is never too late to start strength training. Even individuals in their 80s and 90s can gain strength and muscle mass with appropriate training. The key is to begin gradually and progress systematically. Some of the components that a well-rounded program should include:
Compound exercises that work multiple muscle groups simultaneously, such as squats, deadlifts, and push-ups (modify as needed)
Progressive overload, gradually increasing the challenge to muscles through higher weights or more repetitions
Adequate recovery time between sessions (this will vary by individual)
Proper form and technique to prevent injury and maximize benefits
Listen to your body and do what you can. Do not push through pain. Consult your primary care physician or a personal strength training coach as needed.
Supporting Muscle Growth Through Nutrition
Strength training must be paired with proper nutrition to be effective. Protein intake becomes increasingly important with age, as older adults often require more protein to stimulate muscle growth compared to younger individuals. Current research suggests consuming 1.2 to 2.0 grams of protein per kilogram of body weight daily, spread across meals throughout the day. Additionally, ensuring adequate intake of vitamins D and B12, along with minerals like calcium and magnesium, supports muscle function and recovery.
The Broader Impact on Quality of Life
Perhaps the most compelling reason to maintain muscle mass is its impact on independence and quality of life. Strong muscles make everyday activities easier, from carrying groceries to playing with grandchildren. This functional strength helps preserve independence and reduces the likelihood of requiring assistance with daily activities as we age.
Research has shown that adults who maintain higher levels of muscle mass through regular strength training report better mental health, higher energy levels, and greater social engagement. They're also more likely to remain active in their communities and maintain robust social connections, factors that significantly influence healthy aging.
The evidence is clear: strength training and maintaining muscle mass are not optional extras but essential components of healthy aging. By incorporating regular resistance training and proper nutrition into our lifestyles, we can significantly improve our chances of maintaining independence, health, and vitality throughout our later years.
For my personally, I like to start with squats, lunges, pushups, and light free weights to work my different muscle groups. As I get stronger, I then increase all of the above very gradually until I reach a routine that I can repeat on a consistent basis. It is definitely not easy and starting out is the toughest part. But once you get going and start seeing and feeling the results, you won't want to stop! I know that you can do it! Just start one day and don't stop. Your health is a lifelong journey! You got this!!
Lastly, I am planning on documenting what I am doing each week for my strength training routine and how it is going for me as a regular section in this newsletter.
New Podcast Episode - The History of Brain Surgery
"Beauty remains, even in misfortune...If you just look for it, you discover more and more happiness and regain your balance.”
- Anne Franke
All my best,
Brian Hoeflinger
P.S. - if you enjoyed this newsletter, you may enjoy my book that details my life as neurosurgeon and the loss of my oldest son, Brian (see below a synopsis).
My Book
Life and Death . . . Two words with such opposite meaning and which inflict such contradictory emotions and yet are so closely intertwined in our lives. As parents, we bring meaning and life into this world through our children. Our lives become defined as a result. We learn the joy, hardship, and responsibility of shaping an innocent life. But a day will come when that life will be taken. For some, death will come too soon. This is the story of my son, Brian Nicholas Hoeflinger, who died unexpectedly at age 18.
Join 22,000+ readers of my free weekly newsletter, where I use my 25 years of experience as a board-certified neurosurgeon to simplify the complex world of medicine, health, and fitness. Plus, get unique insights into my life and work as a neurosurgeon and passionate advocate against drunk driving.
