The weight of the human body is made up of water, fat, bone and muscle. Quite simply, ‘muscle mass’ is the quantity of muscle you have in your body.

What Happens If We Lose Muscle Mass?

Unfortunately, muscle loss is part of the process of ageing and whilst it is a normal experience for virtually all of us, there are ways in which the effects can be delayed to enable us to maintain, or improve, our strength, performance and overall quality of life as we get older.

When Do We Start to Lose Muscle Mass?

You may be surprised to discover that muscle mass can start to decline after the age of 40 years. Basically it’s because the body becomes less efficient at converting food into energy and using proteins to sustain and build muscle. Your metabolism is “slowing down”. This is why you find it easier to gain fat and less easy to maintain that ‘toned’ look. The workouts you did at 20 won’t be as effective at 40!

How Do We “Slow Down” the Loss of Muscle Mass?

We build up our muscle mass. And we do this by gradually increasing the quantity and content of our workouts. Known as “Progressive Resistance Training” (PRT) or ‘Progressive Overload’, it means a controlled and deliberate process of raising the intensity of our strength-training workouts. As we improve, we raise our work rate and resistance levels to match.

In my PRT plan the exercises are likely to include:

· lifting free-weights, using machines and functional equipment such as kettlebells, steps and medicine balls

· working with resistance bands

· body weight exercises such as push-ups, sit-ups and squats

· stretching

I will include strength and flexibility exercises in workout plans for all clients but for my older clients (say, 55 years upwards) – depending upon their individual needs – I will tend to spend more time on these areas, versus high intensity cardio, for example. What I am looking for is increasing strength to improve balance, maintain or increase bone density and lessen or prevent joint pain.

By working on increasing or maintaining muscle mass we shall be:

1. Preserving Strength and Mobility: Muscle mass is directly tied to strength, which is essential for everyday activities such as walking, climbing stairs, lifting objects, and generally living independently and actively! Preserving muscle mass helps maintain the ability to perform these daily tasks and reduces the risk of falls.

2. Supporting Metabolism: Muscle tissue is metabolically active, meaning it burns more calories even at rest compared to fat tissue. As muscle mass decreases with age, the metabolism slows down, which can contribute to weight gain and an increased risk of developing conditions such as obesity, type 2 diabetes, and cardiovascular disease. Maintaining or increasing muscle mass can help manage weight and improve metabolic health.

3. Improving Bone Health: Muscle mass is closely linked to bone health. Strength training and muscle maintenance can help improve bone density and reduce the risk of osteoporosis. The mechanical forces exerted on bones during muscle contractions promote bone strength, which is crucial in reducing fractures and breaks as we age.

4. Enhancing Functional Fitness: Preserving muscle mass supports functional fitness, which includes the ability to move efficiently and perform basic physical tasks. This is critical for maintaining autonomy and preventing frailty. As muscle mass declines, frailty increases, leading to a higher risk of disability and reduced quality of life.

5. Protecting Against Chronic Diseases: Muscle strength plays a role in preventing or managing chronic diseases like diabetes, hypertension, and heart disease. Active muscles help regulate blood sugar levels and reduce inflammation, both of which are important for managing these conditions. Muscle mass can also improve insulin sensitivity, reducing the risk of diabetes. Don’t forget -the heart is a muscle.

6. Supporting Mental Health: Regular exercise, particularly strength training, helps boost mood and mental health. It has been shown to reduce the risk of depression and anxiety, conditions that can become more common as we age. Additionally, physical activity can enhance cognitive function and delay the onset of cognitive decline, including dementia and Alzheimer’s disease.

In summary:

Preserving muscle mass as we age is essential not only for maintaining physical strength, mobility and independence but also for managing metabolism, bone health, and chronic disease risk. Regular exercise, particularly strength training, plays a key role in maintaining muscle mass and overall health during the aging process.

NB. It is important to note that, before embarking on a Strength-Training programme, I will ask you to check that your doctor has approved.

Research and acknowledgements

https://www.kcl.ac.uk/why-do-we-lose-muscle-mass-as-we-age-and-what-can-we-do-to-mitigate-this# https://www.health.harvard.edu/staying-healthy/preserve-your-muscle-mass https://www.nia.nih.gov/news/how-can-strength-training-build-healthier-bodies-we-age https://www.nhs.uk/live-well/exercise/how-to-improve-strength-flexibility/