Battling Age Through Strength

Let’s be honest, getting older has its challenges—hormonal changes, hair loss (or unexpected growth where you don’t want it), gray hair, wrinkles, balance issues, and perhaps one of the most critical yet less discussed issues: muscle loss, known as sarcopenia.

What is Sarcopenia?

According to the Cleveland Clinic, sarcopenia is defined as "the age-related progressive loss of muscle mass and strength." Its main symptom is muscle weakness, and it’s primarily caused by the natural aging process. Other factors like physical inactivity, poor nutrition, and certain medical conditions can accelerate its onset.

The process typically begins in your 30s or 40s, with muscle loss accelerating between ages 65 and 80. Research shows the average person loses 3–8% of their muscle mass per decade after 30. After 60, the rate of decline increases significantly.

Dr. Roger Fielding, who leads the Nutrition, Exercise Physiology, and Sarcopenia Laboratory at Tufts University, highlights that:

After age 35, both men and women lose muscle mass at a rate of about 0.5% per year and muscle strength at 1% per year.
For women, sarcopenia poses a unique risk because they generally start with lower muscle mass and strength than men, leading to a faster decline.

Why is Muscle Loss a Big Deal?

Sarcopenia has both functional and aesthetic impacts:

Mobility: Walking, climbing stairs, and rising from a chair can become increasingly challenging.
Strength: Tasks like opening jars, holding a pen, or buttoning a shirt become difficult.
Energy Levels: Muscle loss can lead to chronic fatigue.
Immune Health: Sarcopenia weakens the immune system, increasing susceptibility to infections.
Mental Health: Muscle weakness and the associated limitations can lead to depression and social withdrawal.
Chronic Disease: Muscle loss is linked to higher risks of metabolic syndrome, diabetes, and cardiovascular diseases.

There’s a strong link between muscle mass and longevity—research consistently shows that maintaining muscle as you age leads to a longer, healthier life.

Here are some key statistics and findings:

Muscle Mass & Longevity Statistics

Lower Muscle Mass Increases Mortality Risk
- A study published in the American Journal of Medicine found that higher muscle mass is associated with lower mortality in older adults. Those with more muscle had a 20% lower risk of death compared to those with less muscle.
Grip Strength as a Predictor of Longevity
- A meta-analysis in The Lancet found that grip strength is a stronger predictor of mortality than blood pressure. Every 5 kg decline in grip strength was linked to a 17% increase in death risk from all causes.
Strength Training Extends Lifespan
- A study in Preventive Medicine found that people who engaged in strength training at least twice per week had a 46% lower all-cause mortality risk compared to those who didn’t.
- Even low amounts of resistance training have been shown to reduce mortality risk by 23-34%.
Muscle Mass & Disease Prevention
- People with higher muscle mass have lower risks of heart disease, diabetes, and cancer.
- A JAMA Oncology study found that cancer patients with low muscle mass were 41% more likely to die than those with higher muscle mass.

On a more aesthetic level, muscle atrophy contributes to sagging and crepey skin, especially noticeable in areas like the arms and thighs. The loss of muscle volume creates a “deflated” appearance that compounds the visible signs of aging.

The Good News: You Can Fight Back

While sarcopenia is a natural part of aging, it’s not inevitable. By engaging in regular strength training and maintaining a healthy lifestyle, you can slow or even reverse the effects.

Recommendations for a Strength Training Program

A well-designed strength training program should be safe, effective, and tailored to your fitness level. Here’s a sample plan:

Intermediate/ Strength Training Program

Frequency: 3–4 times per week

Duration: 45–60 minutes per session

Warm-Up (5–10 minutes)

Foam rolling for muscle activation
Dynamic stretches and light cardio

Main Workout (4 sets per exercise, 6–10 reps each)

1. Lower Body:

Barbell or Dumbbell Squats
Romanian Deadlifts (for hamstrings and glutes)
Weighted Step-Ups

2. Upper Body:

Bench Press or Dumbbell Chest Press
Pull-Ups or Lat Pulldowns
Overhead Dumbbell Press

3. Core & Stability:

Side Planks (with added leg lifts for challenge)
Russian Twists with a weight
Ab Wheel Rollouts

Cool-Down (5–10 minutes)

Static stretches targeting all major muscle groups
Deep breathing exercises to relax

Tips for Success

Start Slow: If you’re new to strength training, begin with bodyweight exercises and gradually incorporate weights as you build strength.
Focus on Form: Proper technique is crucial to prevent injury. Use mirrors, videos, or guidance from a trainer to ensure good posture and alignment.
Progress Gradually: Increase weights or resistance as you grow stronger but avoid overloading too quickly.
Prioritize Recovery: Rest days are just as important as workout days. Allow your muscles time to repair and grow.
Nutrition is very important: Prioritize protein and consume high quality carbohydrates and fats. You cannot build muscle without the building blocks.
Track Your Progress: Keep a journal to note the weights you lift, reps completed, and how you feel after workouts.

The Takeaway

Aging doesn’t have to mean giving in to muscle loss and frailty. By making intentional lifestyle changes—like engaging in regular strength training and prioritizing a nutrient-dense diet—you can maintain your strength, independence, and vitality well into your later years.

The key is consistency. Whether you’re lifting weights, doing bodyweight exercises, or incorporating functional movements into your routine, every effort counts toward battling age through strength. Start today—you’ll thank yourself tomorrow.

We would love to help. Let one of the Core Dynamics coaches develop a customized strength program for you!

Jim O’Hagan