Staying Strong: Is Muscle Loss Sneaking Up on You?

If your clothes don’t fit quite like they used to but the number on the scale remains pretty much the same, the changes in your body are not about weight. They may be about age. 

As the years pass, the body’s muscle mass shrinks — and the process begins earlier than you might think. 

Beginning at about age 30, the body naturally starts to lose between 3 and 5 percent of muscle mass per decade, according to the National Institutes of Health. Although it might not be very noticeable at first, without intervention to maintain muscle, the process tends to accelerate, like a snowball rolling downhill. 

“I think most people don’t realize they have to work at it, until — you know that saying, use it or lose it?— well, when they’ve lost it, then they understand. ‘Oh, now I see what I was supposed to be doing,’” says sports medicine primary care physician Michael Yurubi, D.O., of Baptist Health Orthopedic Care. 

On average, even young adults who don’t do regular strength training can expect to lose four to six pounds of muscle per decade. In most cases, that muscle is replaced with fat, which presents additional health challenges and hormonal changes. 

While this is a natural part of aging, it is not unavoidable. And it certainly is not irreversible. 

“Yes, it’s going to happen. It’s just part of being human. But you can combat it if you do some resistance training to strengthen you muscles,” Dr. Yurubi says. “Maybe you have to work a little harder on maintaining your muscles than you did when you were younger, but it’s not something that should hinder you if you work at it.” 

The Exercise Solution

Michael Yurubi, D.O., sports medicine primary care physician with Baptist Health Orthopedic Care.

While most people would love to achieve that legendary beach body for summer, improving muscle mass is about more than how you look. It’s about health. 

Strong muscles support your joints and provide stability. If you don’t have enough muscle, your joints are stressed — especially your spine, hips and knees, which must support your entire body weight. Strength training bolsters the health of the bones, muscles and tendons that contribute to balance and stamina, absorb impact from daily life and physical activities, and protect you from injuries and falls. 

The benefits of improving muscle strength go beyond avoiding injury, however; strength training also improves cardiovascular health. Beyond any aerobic activity you may do, such as walking or swimming, resistance training further improves cardiovascular health and extends life, according to a scientific statement from the American Heart Association published late last year. 

“I think strengthening is underutilized; people don’t understand how important it is,” says Adedapo Iluyomade, M.D., a preventive cardiologist with Baptist Health Miami Cardiac & Vascular Institute’s Cardiometabolic Clinic.

Strength training can lead to a boost in your metabolic rate, which means you’ll burn more calories even when your body is at rest, Dr. Iluyomade notes. What’s more, it can improve the muscles’ ability to pull oxygen out of the blood, reducing stress on the most important muscle of all — the heart. 

Strength training also plays a role in fighting chronic and inflammatory conditions, research shows. Muscle absorbs more glucose than other tissue, for example, so building more reduces the risk for type 2 diabetes. Resistance training also appears to improve cholesterol levels and blood vessel function, lowering blood pressure.

Getting on Board

Adedapo Iluyomade, M.D., preventive cardiologist at Baptist Health Miami Cardiac & Vascular Institute.

The message has been loud and clear for a number of years about the importance of moving more and getting at least 150 minutes per week of moderate-intensity aerobic activity per week, preferably spread throughout the week. Almost half of Americans report they have added such activity to their routine.

In comparison, fewer than one-third of U.S. adults report participating in the recommended two days per week of resistance-training activities, although that advice is also important.

What’s more, the number of adults meeting the muscle-strengthening guidelines declines with age, according to the Centers for Disease Control and Prevention. For example, 34 percent of adults 25 to 34 years of age report doing some strength training twice a week, versus 19 percent of adults over 65.

Among women, only 10 percent of those over 65 do any strength training.

 “We’re not talking about professional bodybuilding,” Dr. Iluyomade says. Simple exercises with free weights, machines, inexpensive resistance bands or tubes, or even the body’s own resistance are the focus. “Exercises can be done separately from cardio activity or in conjunction with an existing workout.”

Is It Ever Too Late?

It’s never too soon or too late to start to build more muscle — even if you already are satisfied with how you look. When you add muscle, you’re better positioning yourself for whatever may come as the body ages.

The good news is that no matter how out of shape you are, you can restore strength you’ve lost. Younger people may build muscle more quickly, but one study showed that even 90-year-olds can make improvements.

Dr. Yurubi advises taking a gradual approach. Jumping in too quickly or with too much intensity can lead to injuries.

A certain soreness can be expected initially. This is not necessarily a bad thing, Dr. Yurubi says. “A little soreness leads to strengthening and growth of muscle tissue. That’s different than an actual injury.”

Seek guidance from your physician about what might be appropriate for someone of your age and activity level. Be sure to eat enough protein daily, which sustains muscle. A physical therapist or certified trainer can provide valuable pointers on exercises. Proper technique is critical to getting the desired results without injury.

“It’s very important to start at an appropriate level of resistance and build up without overdoing it,” Dr. Yurubi says. “The most important thing is to progressively load muscles, slowly, and then work up.”