Sarcopenia is simply defined as age-related loss of muscle mass.
People who do not incorporate any strength training into their fitness program will start to lose muscle mass around the age of 40.
Once the process begins, we can expect to lose 3%-5% of our muscle mass with each passing decade.
As we get older, that process begins to accelerate, particularly once we reach our 70s.
Effects of Sarcopenia
There are some obvious, negative effects associated with sarcopenia.
First, we become weaker. We need muscle to perform everyday functions, even just to get out of bed and stand up.
Second, we lose stamina. Simple tasks such as climbing a single flight of steps can cause us to breathe heavily.
Third, we lose the ability to maintain our balance, which can lead to devastating falls.
Ultimately, our overall quality of life declines with each passing year.
Causes of Sarcopenia
Most people who live inactive lifestyles will feel the effects of sarcopenia sooner than more active individuals.
However, loss of muscle mass does occur in active individuals as well, if they do not engage in strength training. We’ll get to that in a minute.
Because sarcopenia also occurs in active people, it is clear there are other causes besides inactivity.
One cause is that as we age, we may experience lower levels of hormones needed for muscle growth, such as testosterone.
Another cause is a lack of calories and protein needed to sustain muscle mass. Many people as they get older simply lose their appetite. As a result, they simply don’t eat enough to maintain muscle tissue.
Over time, we may also lose some of the nerve cells responsible for sending signals from the brain to the muscle. This can be a result of injury, or a devastating illness such as ALS.
Lastly, some people lose the ability to convert protein into energy.
Prescription for Sarcopenia
Ernestine Shepherd of Baltimore – oldest female bodybuilder
The primary prescription for Sarcopenia is strength training. A sound strength training program, combined with proper diet, will help you build muscle, AND maintain muscle mass at an advanced age.
The best strength training exercises involve barbells, but anyone can get started with bodyweight exercises as well.
As mentioned, proper diet is also a requirement. You’ll need to consume enough calories, primarily in the form of protein and carbohydrates, to build muscle.
For some individuals, it may be necessary to supplement with testosterone or growth hormone, but this should only be done with the advice of a medical professional.
The bottom line is that you can hold off the effects of sarcopenia for a long time, even if you start at an advanced age.
If you want to give yourself the opportunity to maintain a high quality of life into your advanced years, get started with strength training.
