Did you know that we lose muscle mass as we age? Medically, this is called sarcopenia and it’s one of the main causes of both functional decline and loss of independence in adults. Its prevalence is reported in up to 20% of people over the age of 65 and up to 50% over the age of 80.
Why does sarcopenia occur?
Aging disturbs the balance between the building and breakdown processes within the muscles in several ways. The size and number of fast twitch muscle fibers decrease and are replaced by fat cells and slow-twitch muscle fibers.
We also see a decrease in the number of satellite cells which repair and replace damaged muscle fibers. Within the muscle cells, we see decreased mitochondrial function (lower energy production) and increased susceptibility to oxidative stress (cell damage).
What can I do about sarcopenia?
The good news is that a properly designed resistance training program is a safe and effective way for older adults to counteract age-related changes in contractile function and size of aging skeletal muscle.
It can also enhance the overall muscular strength, power, and neuromuscular functioning of older adults. See the picture below for a visual representation of the effect of exercise on thigh muscle mass in a 66 year old male:
Effect of Exercise on Muscle Massa resistance training program
Resistance Training Program: Power, Strength, & Balance
In order to combat sarcopenia, a resistance training program should include both strengthening and power components.
You should work up to 2-3 sets of 8-12 reps of each exercise and 1-2 multi joint exercises per muscle group. This should be done 2-3 times per week and at least 3 months or more may be needed to obtain significant improvements.
Strengthening Exercises
Strength training should be performed at intensities of 60-85% of a person’s 1 rep max. It is performed slow and controlled through both the concentric (muscle shortening) and eccentric (muscle lengthening) phases.
Power Exercises
Power exercises are performed at 40-60% of a person’s 1 rep max. It is performed fast on the concentric phase and slow on the eccentric phase. This allows for almost any exercise to be trained for either strength or power, depending on your goal.
Balance
You can add balance demands into any exercise by doing them on an uneven surface or in a staggered or single leg stance.
Work Smarter, Not Harder with Compound Movements
Compounding movements into pulling and pushing exercises is a great way to hit a lot of muscle groups at once, getting more bang for your buck. You could have a day of all pulling exercises for the upper and lower body and then another day of all pushing exercises for the upper and lower body.
Circuit Training
Performing exercises in a super set circuit where you do 1 set of all the exercises and then repeat the circuit 3 times is also a great option. Remember to rest 1.5-3 minutes between exercises and circuit reps.
Sample Pulling Day Workout:
- 5 minute warm up
- Circuit: Deadlifts > Assisted Pull Ups > Ham Curls > Upright Row on a BOSU ball
- Perform 10-12 reps of each exercise – repeat circuit 3 times
- 5 minute cool down
Sample Pushing Day Workout:
- 5 minute warm up
- Circuit: Squats > Dumbbell Press > Hip Thrusters > Chest Fly on Swiss Ball
- Perform 10-12 reps of each exercise – repeat circuit 3 times
- 5 minute cool down
If you’re new to resistance training, starting with low weights or no weights and lower sets and reps is best. Work your way up to lifting at the 1RM percentages and remember to add in power exercises.
You could select one of the exercises you’re most comfortable with, decrease the load, and perform fast on the concentric portion and slow on the eccentric portion for one or all three sets.
Finally, there is no “one size fits all” exercise prescription, so individualize it to your own abilities and needs. Working with a trained professional is also recommended, especially if you’re just starting out, as technique (just like posture) matters!
We have added many weight resistance classes on the LYT Daily in order to help you combat the effects of aging and sarcopenia. Be sure to check them out under the category “Weights” on our Browse Classes page!
Xoxo,
Kristin
Hurst C., Robinson S., Witham M., Dodds R., Granic A., Buckland C., De Biase S., Finnegan S., Rochester L., Skelton D. Resistance exercise as a treatment for sarcopenia: prescription and delivery. Age and Ageing. 2022 Feb; 51(2).
Cho MR, Lee S, Song SK. A Review of Sarcopenia Pathophysiology, Diagnosis, Treatment and Future Direction. J Korean Med Sci. 2022 May 9;37(18)
