Carolyn Spence Cagle PhD, RNC-E
A usual part of aging is less strength based on muscle loss that leads to increased falling risk. Estimates indicate one loses 10% of muscle strength by age 60 with losses of power and strength occurring up to 8 times faster than muscle loss. Women experience greater muscle loss than men with a drop of menopause estrogen. For all genders, muscle loss predicts fragility, illness, and death and, as such, is an important factor to address in our aging.
Loss of bone mass also increases as we age to add to fall risk. Both genders start to loss bone mass in their 50’s, and women experience peak bone loss of about 20% at menopause. Once we reach our 70’s, bone mass declines further and may represent osteoporosis (decreased bone density) diagnosed by bone mass assessment. Any new fracture in an adult 50 years or older represents additional fracture risk, particularly in the following year. Medicare covers free screening every other year for bone mass so take advantage of that to identify your risk of fractures caused by weaker bones. Diet, smoking and alcohol drinking habit changes, and perhaps osteoporosis medication can improve your overall bone health.
Besides your uncontrolled genetics, controllable lifestyle changes can decrease your risk of falling, disability, and premature death. One change is to establish a regular exercise regime if you lack one. Long-term evidence supports regular strength training as the best intervention for people over 50 years to oppose muscle and bone loss. That training may involve weightlifting, resistance band exercises, or body weight exercises such as squats, push-ups, or planks. Studies show that such training lengthens one’s life, boosts metabolism, and balances blood sugar and overall functioning as one age.
What are some important muscle building principles to guide your focus on strength training? Here is some information to help:
- If you are new to a fitness program, hire a personal trainer to develop an individualized exercise program. I found collaborating with a paid trainer valuable due to their experience, scientific training, and compassion (!) to meet my needs. After a few sessions, you may find yourself able to independently do the program. Many Medicare Advantage programs offer free gym memberships (e.g., Silver Sneakers) to get you into a participating fitness facility. Seek to train at least twice/week. It is important to exhaust the focused muscle through repetition: muscle builds when it is pushed out of its comfort zone. That “exhaustion” means you can no longer do the exercise with proper form but have maximized muscle growth.
- Most exercise specialists recommend doing 2-3 sets of 8-12 repetitions for specific exercises (e.g., moderate to heavy arm weights). Focus on the muscle used and squeeze the muscle when you get to the top of the lift. Use correct form and choose the appropriate weight. A trainer can help ensure this practice before you independently follow the assigned program.
- Develop a SMART plan and make a note of your plan outcomes: make a specific goal (“I want to increase my bicep curls” by February 20”), measurable (“I will do strength training on M and F between 10 and 12 noon for the next 6 months”), achievable (“I will begin with 5# weights, then move to 7.5# weights for my curls”), relevant (goal should have life value), and time specific (“I will be reach my goal by February 20th”).
- Establish a weekly exercise plan and note task completion and your progress (e/g. “Monday: work on back and biceps”)
- Seek to engage in exercise at least 3-4 times/week and for a total of 150 minutes. Walking to strengthen leg muscles is important for daily activity. But stair-climbing, tai chi or yoga, dancing, pickleball are even better to build bone. Some best strength exercises include squats, lunges, pull-ups, and planks. A trainer can recommend others.
- Know that increased muscle mass “revs” up your metabolism to manage your weight, lower diabetic risk, improve coordination and balance for safer mobility, and enhance self-esteem and confidence for other life challenges.
- Be gracious to self: there are days when you may not want to exercise due to life circumstances. Your view of making progress is immeasurable, however.
Best wishes for your health in 2025 and a healthier you!
References Cited:
Grundy, G (2024, March), 7 tips on how to increase gone density after 60. Goodrx. Retrieved from https;//www.goodrx.com/comditioning/musculoskeletal/how-to-increase-bone-density-as-you-age.
LeBoff, M.S., Greenspan, S. L., Insogna, K. L., Lewiecki, E. M., Saag, K.G., Singer, A.J., & Siris, E. S, (2022, October), The clinician’s guide to prevention and treatment of osteoporosis. Osteoporosis International. 33(10), 2049-2102. doi: 10.1007/s00198-021-05900-y
UCLA Health (2024, April). Fortifying your muscles and bones. Healthy Aging, 21(4), 4-5.
UCLA Health (2024, November). The power of strength. Healthy Years, 21(11), 4-5.