The decrease in muscle mass and strength starts in the third decade of life. Fortunately, some lifestyle changes, like exercise and nutrition, can slow the decline down. What can you do to support your muscles?
Muscles play a vital role in longevity as they protect against diseases and contribute to metabolism, thermal regulation, and other essential functions. Unfortunately, the aging process affects muscle size, contractile fiber density, and many other aspects of the muscular system.
You lose 3–8% of muscle mass per decade
Just like other body organs and systems, aging affects your muscles. Studies show that people start losing about 3–8% of muscle mass per decade after the age of 30 (1). It does not stop there; researchers show that in severe cases, muscle mass loss could reach about 50% by the age of 80–90 years (2).
Preventing muscle decline is more important than it might seem
Muscles don’t only play a role in body movement, but they also have other functions, like regulating metabolism, body temperature, and many other functions (3). In addition, a decrease in muscle mass is accompanied by an increase in fat mass, which is a driving factor for many diseases (1). Now, it is time to introduce a new term: sarcopenia.
The gradual loss of muscle mass, strength, and performance is called sarcopenia (4). This means that losing muscle mass will affect your physical capacity, which contributes to diminishing your quality of life (5).
The impact of age on muscle strength
Sarcopenia affects muscle strength. What exactly does it mean? Muscle strength describes the maximum capacity of your muscles (or group of them) to exert effort to perform a function, like moving, lifting objects, and other related functions (6). Studies show that loss in muscle strength could be as high as 15% for every decade after the age of 50 (7). Some other studies even present higher numbers (8).
Why is muscle strength important? Because many studies, including a large collective study that examined around 2 million people, found that having higher muscle strength is associated with increased lifespan (9). In other words, muscle strength is a predictor of your longevity.
- Tip: Healthy Longevity Clinic offers multiple diagnostics and treatment options to improve muscle health by reducing the impact of age. This way, you can preserve your muscle mass and reduce the rate of muscle mass decline.
How does muscle tissue change with age?
The aging process causes the muscles and surrounding tissues to undergo several morphological (shape), vascular, and size-related changes. Examples include (4, 7):
- decrease in muscle fiber size, numbers, and contractility
- gradual loss of nerves that supply muscles
- impaired vascular supply to the muscles, affecting blood, hormones, nutrients, and other substances delivery
- reduced regenerative capacity
- increase in fat tissue around muscles
The outcome of these is a reduction in the muscle’s capacity to perform its function and an increase in the risk of developing diseases, such as heart conditions or type-2 diabetes (4, 7).
What parameters can assess muscle strength and mass?
There are several tests and markers that are used to assess muscle mass, strength, and other parameters. These are some of them:
Grip strength
Grip strength is a widely used indicator that assesses the overall strength of the upper limb. In addition, it plays a role in determining bone mineral density (10, 11).
Gait speed
Gait speed is a walking test that objectively estimates the overall health and skeletal muscle mass (10, 12).
Unipedal stance test of balance
This test is used to assess the individual’s capacity to maintain their posture (10, 13).
While these tests are valuable, they are not entirely accurate. In Healthy Longevity Clinic, you can experience physiological and biochemical diagnostic tests that assess various components of your body, including muscle, bone, and more. We also offer many treatments and exercise regimens aimed at improving your physical fitness, oxygen delivery to muscles, and other beneficial outcomes.
What are the consequences of age-related muscle loss?
Age-related loss of muscle leads to changes in body composition. For example, the reduction in muscle mass is accompanied by a progressive increase in fats, increasing the risk of conditions like type-2 diabetes or diseases affecting your circulatory system (1). The risk of developing these diseases is aggravated by a concurrent reduction in physical activity, nutritional deficiency, and inflammation (14). These factors are both a cause and a consequence of the aging process.
Moreover, the reduction in muscle mass and strength also affect bone health and density and contribute to joint stiffness. This leads to an increased risk of osteoporosis (1, 15). The latter puts people at a greater risk of falls, bone fractures, and even disability. These outcomes could negatively influence your quality of life.
Are there interventions that could slow down age-related muscle loss?
Certainly! Researchers were able to determine several lifestyle interventions that could potentially slow down the rate of age-related muscle decline. For example, studies have shown that exercise improves both muscle mass and function (16, 17). In this regard, it was found that aerobic activities (like swimming, walking, rowing, and cycling) improves muscle mass volume and fiber. Moreover, scientific studies have shown that endurance (anaerobic exercises) training improves muscle performance, reducing the risk of future disability (18).
The effect of exercise
The effect of exercising extends beyond the muscle itself, as it was shown to combat other factors that fuel the aging process (15, 19). In this context, physical activity has been shown to reduce inflammation, support cells that contribute to muscle tissue buildup, and decrease fat buildup.
Nutrition
Nutritional interventions represent another way to reduce the impact of aging on muscle mass and strength. Researchers highlighted the importance of getting enough levels of essential amino acids that cannot be produced by the body and have to be derived from dietary sources (20). Food types that contain essential amino acids are for example:
- eggs
- beef
- dairy
- wheat
Studies also mentioned the importance of maintaining proper vitamin D levels (20).
This is the most effective way to improve the health of muscles
Nothing is as effective as personalized healthcare. Every organism is different and needs different approaches to diet, exercise, and other lifestyle choices. That’s why we recommend visiting Healthy Longevity Clinic where experienced professionals will create a tailored plan that suits your needs. This way, you can preserve your muscle mass and reduce the rate of muscle mass decline.
The more you wait, the more muscle mass you lose
You might not feel the effects of muscle loss at the moment, but once their effects start to show, much time is already lost. Start now and early to preserve your muscle mass and strength so you can enjoy a prime quality of life. Book a complimentary consultation with one of our medical staff members, who will discuss your longevity goals and expectations with you, and recommend the best possible program that fits your case.
Muscles play a vital role in longevity as they protect against diseases and contribute to metabolism, thermal regulation, and other essential functions. Unfortunately, the aging process affects muscle size, contractile fiber density, and many other aspects of the muscular system.
You lose 3–8% of muscle mass per decade
Just like other body organs and systems, aging affects your muscles. Studies show that people start losing about 3–8% of muscle mass per decade after the age of 30 (1). It does not stop there; researchers show that in severe cases, muscle mass loss could reach about 50% by the age of 80–90 years (2).
Preventing muscle decline is more important than it might seem
Muscles don’t only play a role in body movement, but they also have other functions, like regulating metabolism, body temperature, and many other functions (3). In addition, a decrease in muscle mass is accompanied by an increase in fat mass, which is a driving factor for many diseases (1). Now, it is time to introduce a new term: sarcopenia.
The gradual loss of muscle mass, strength, and performance is called sarcopenia (4). This means that losing muscle mass will affect your physical capacity, which contributes to diminishing your quality of life (5).
The impact of age on muscle strength
Sarcopenia affects muscle strength. What exactly does it mean? Muscle strength describes the maximum capacity of your muscles (or group of them) to exert effort to perform a function, like moving, lifting objects, and other related functions (6). Studies show that loss in muscle strength could be as high as 15% for every decade after the age of 50 (7). Some other studies even present higher numbers (8).
Why is muscle strength important? Because many studies, including a large collective study that examined around 2 million people, found that having higher muscle strength is associated with increased lifespan (9). In other words, muscle strength is a predictor of your longevity.
- Tip: Healthy Longevity Clinic offers multiple diagnostics and treatment options to improve muscle health by reducing the impact of age. This way, you can preserve your muscle mass and reduce the rate of muscle mass decline.
How does muscle tissue change with age?
The aging process causes the muscles and surrounding tissues to undergo several morphological (shape), vascular, and size-related changes. Examples include (4, 7):
- decrease in muscle fiber size, numbers, and contractility
- gradual loss of nerves that supply muscles
- impaired vascular supply to the muscles, affecting blood, hormones, nutrients, and other substances delivery
- reduced regenerative capacity
- increase in fat tissue around muscles
The outcome of these is a reduction in the muscle’s capacity to perform its function and an increase in the risk of developing diseases, such as heart conditions or type-2 diabetes (4, 7).
What parameters can assess muscle strength and mass?
There are several tests and markers that are used to assess muscle mass, strength, and other parameters. These are some of them:
Grip strength
Grip strength is a widely used indicator that assesses the overall strength of the upper limb. In addition, it plays a role in determining bone mineral density (10, 11).
Gait speed
Gait speed is a walking test that objectively estimates the overall health and skeletal muscle mass (10, 12).
Unipedal stance test of balance
This test is used to assess the individual’s capacity to maintain their posture (10, 13).
While these tests are valuable, they are not entirely accurate. In Healthy Longevity Clinic, you can experience physiological and biochemical diagnostic tests that assess various components of your body, including muscle, bone, and more. We also offer many treatments and exercise regimens aimed at improving your physical fitness, oxygen delivery to muscles, and other beneficial outcomes.
What are the consequences of age-related muscle loss?
Age-related loss of muscle leads to changes in body composition. For example, the reduction in muscle mass is accompanied by a progressive increase in fats, increasing the risk of conditions like type-2 diabetes or diseases affecting your circulatory system (1). The risk of developing these diseases is aggravated by a concurrent reduction in physical activity, nutritional deficiency, and inflammation (14). These factors are both a cause and a consequence of the aging process.
Moreover, the reduction in muscle mass and strength also affect bone health and density and contribute to joint stiffness. This leads to an increased risk of osteoporosis (1, 15). The latter puts people at a greater risk of falls, bone fractures, and even disability. These outcomes could negatively influence your quality of life.
Are there interventions that could slow down age-related muscle loss?
Certainly! Researchers were able to determine several lifestyle interventions that could potentially slow down the rate of age-related muscle decline. For example, studies have shown that exercise improves both muscle mass and function (16, 17). In this regard, it was found that aerobic activities (like swimming, walking, rowing, and cycling) improves muscle mass volume and fiber. Moreover, scientific studies have shown that endurance (anaerobic exercises) training improves muscle performance, reducing the risk of future disability (18).
The effect of exercise
The effect of exercising extends beyond the muscle itself, as it was shown to combat other factors that fuel the aging process (15, 19). In this context, physical activity has been shown to reduce inflammation, support cells that contribute to muscle tissue buildup, and decrease fat buildup.
Nutrition
Nutritional interventions represent another way to reduce the impact of aging on muscle mass and strength. Researchers highlighted the importance of getting enough levels of essential amino acids that cannot be produced by the body and have to be derived from dietary sources (20). Food types that contain essential amino acids are for example:
- eggs
- beef
- dairy
- wheat
Studies also mentioned the importance of maintaining proper vitamin D levels (20).
This is the most effective way to improve the health of muscles
Nothing is as effective as personalized healthcare. Every organism is different and needs different approaches to diet, exercise, and other lifestyle choices. That’s why we recommend visiting Healthy Longevity Clinic where experienced professionals will create a tailored plan that suits your needs. This way, you can preserve your muscle mass and reduce the rate of muscle mass decline.
The more you wait, the more muscle mass you lose
You might not feel the effects of muscle loss at the moment, but once their effects start to show, much time is already lost. Start now and early to preserve your muscle mass and strength so you can enjoy a prime quality of life. Book a complimentary consultation with one of our medical staff members, who will discuss your longevity goals and expectations with you, and recommend the best possible program that fits your case.
1. Volpi E, Nazemi R, Fujita S. Muscle tissue changes with aging. Current opinion in clinical nutrition and metabolic care. 2004;7(4):405-10.
2. Wilkinson DJ, Piasecki M, Atherton PJ. The age-related loss of skeletal muscle mass and function: Measurement and physiology of muscle fibre atrophy and muscle fibre loss in humans. Ageing Res Rev. 2018;47:123-32.
3. Osilla EV, Marsidi JL, Sharma S. Physiology, temperature regulation. 2018.
4. Distefano G, Goodpaster BH. Effects of Exercise and Aging on Skeletal Muscle. Cold Spring Harb Perspect Med. 2018;8(3).
5. Ardeljan AD, Hurezeanu R. Sarcopenia. StatPearls [Internet]: StatPearls Publishing; 2022.
6. Kell RT, Bell G, Quinney A. Musculoskeletal fitness, health outcomes and quality of life. Sports Med. 2001;31(12):863-73.
7. Papa EV, Dong X, Hassan M. Skeletal Muscle Function Deficits in the Elderly: Current Perspectives on Resistance Training. J Nat Sci. 2017;3(1).
8. Keller K, Engelhardt M. Strength and muscle mass loss with aging process. Age and strength loss. Muscles Ligaments Tendons J. 2013;3(4):346-50.
9. García-Hermoso A, Cavero-Redondo I, Ramírez-Vélez R, Ruiz JR, Ortega FB, Lee DC, et al. Muscular Strength as a Predictor of All-Cause Mortality in an Apparently Healthy Population: A Systematic Review and Meta-Analysis of Data From Approximately 2 Million Men and Women. Arch Phys Med Rehabil. 2018;99(10):2100-13.e5.
10. Khan SS, Singer BD, Vaughan DE. Molecular and physiological manifestations and measurement of aging in humans. Aging Cell. 2017;16(4):624-33.
11. Bohannon RW. Grip Strength: An Indispensable Biomarker For Older Adults. Clinical interventions in aging. 2019;14:1681-91.
12. Kim H-J, Park I, Lee HJ, Lee O. The reliability and validity of gait speed with different walking pace and distances against general health, physical function, and chronic disease in aged adults. Journal of exercise nutrition & biochemistry. 2016;20(3):46-50.
13. Springer BA, Marin R, Cyhan T, Roberts H, Gill NW. Normative values for the unipedal stance test with eyes open and closed. Journal of geriatric physical therapy. 2007;30(1):8-15.
14. Siparsky PN, Kirkendall DT, Garrett WE. Muscle Changes in Aging: Understanding Sarcopenia. Sports Health. 2013;6(1):36-40.
15. Wiedmer P, Jung T, Castro JP, Pomatto LCD, Sun PY, Davies KJA, et al. Sarcopenia – Molecular mechanisms and open questions. Ageing Research Reviews. 2021;65:101200.
16. Harber MP, Konopka AR, Undem MK, Hinkley JM, Minchev K, Kaminsky LA, et al. Aerobic exercise training induces skeletal muscle hypertrophy and age-dependent adaptations in myofiber function in young and older men. Journal of applied physiology. 2012;113(9):1495-504.
17. Bowen TS, Schuler G, Adams V. Skeletal muscle wasting in cachexia and sarcopenia: molecular pathophysiology and impact of exercise training. Journal of Cachexia, Sarcopenia and Muscle. 2015;6(3):197-207.
18. Phu S, Boersma D, Duque G. Exercise and Sarcopenia. Journal of Clinical Densitometry. 2015;18(4):488-92.
19. Verdijk LB, Snijders T, Drost M, Delhaas T, Kadi F, Van Loon LJC. Satellite cells in human skeletal muscle; from birth to old age. Age. 2014;36(2):545-57.
20. Domingues-Faria C, Vasson M-P, Goncalves-Mendes N, Boirie Y, Walrand S. Skeletal muscle regeneration and impact of aging and nutrition. Ageing research reviews. 2016;26:22-36.
Get our monthly newsletter
Sign up to our regular newsletter for longevity news, program updates, and new clinical case studies from our clinic.
