Four Top Ways to Turn Back the Clock on Muscle Loss
Discover the Key Steps to Maintain and Improve Muscle Mass and Strength as You Age
08/01/23 | Tim Skwiat, Med, CSCS, Pn2
Most people know that healthy muscles have “something” to do with healthy aging.
However, if you want to live well while living long, it’s vital to remember that maintaining your muscle mass and strength has everything to do with it.
However, if you want to live well while living long, it’s vital to remember that maintaining your muscle mass and strength has everything to do with it.
That’s because strong and healthy muscles are essential for every move your body makes, from walking, climbing stairs, and keeping you balanced so you avoid falls to carrying groceries, playing with grandkids, and even breathing.
Truly, though many people don’t think of it, your healthy muscles enable your freedom to move about, be productive, and do the things you love – while the increasing loss of muscle means increasingly losing those freedoms and your independence in general.
Truly, though many people don’t think of it, your healthy muscles enable your freedom to move about, be productive, and do the things you love – while the increasing loss of muscle means increasingly losing those freedoms and your independence in general.
The good news?
Research shows no matter what your age, there are very effective steps you can start taking right now to maintain and build your muscle mass and strength.
Some of these steps are surprisingly easy, such as making sure you consume the four nutrients we’ll cover further below. Some are a bit more challenging, as you’ll see, but you are certainly worth the effort!
Before we dive into the good news, though, we have to cover the bad news – as we get older, it does become more difficult to build or even maintain muscle mass.
Before we dive into the good news, though, we have to cover the bad news – as we get older, it does become more difficult to build or even maintain muscle mass.
The Impact of Muscle Loss with Age
Research has found that adults lose 3 to 8% of muscle mass per decade once they celebrate their 30th birthday. That rate increases to 15% per decade once you cross into your 60s.
That decrease in muscle mass and strength has dire consequences. For example, according to research on men as they age, low muscle strength (as determined by bench press and leg press performance) was associated with:
That decrease in muscle mass and strength has dire consequences. For example, according to research on men as they age, low muscle strength (as determined by bench press and leg press performance) was associated with:
- An 83% increased risk of death from cardiovascular disease
- A 45% increased risk of death from cancer
- A 50% greater rate of death from all causes
And get this – studies have shown that your hand grip strength is a better predictor of death or cardiovascular disease than even blood pressure!
Again, lower levels of muscle strength can increase stiffness, soreness, and pain throughout your body. This can limit your activity and your ability to do the things you love, which in turn can have a tremendous impact on your quality of life.
On the flipside, people with greater strength tend to live longer and enjoy a greater health span – that is, they enjoy greater quality of life!
Again, lower levels of muscle strength can increase stiffness, soreness, and pain throughout your body. This can limit your activity and your ability to do the things you love, which in turn can have a tremendous impact on your quality of life.
On the flipside, people with greater strength tend to live longer and enjoy a greater health span – that is, they enjoy greater quality of life!
4 Key Steps to Combat Muscle Loss.
Losing muscle mass and strength as we age may be common, but it’s certainly not inevitable.
By making some key lifestyle changes, you can hold onto muscle size and strength for longer and even improve it. (And just in case you feel like you might be “too old” for this, research has found that even people in their 90s and beyond are able to gain muscle strength, power, and muscle mass!)
Here are four top steps to maintain and improve your muscle mass and strength – and therefore your quality of life – as you age:
By making some key lifestyle changes, you can hold onto muscle size and strength for longer and even improve it. (And just in case you feel like you might be “too old” for this, research has found that even people in their 90s and beyond are able to gain muscle strength, power, and muscle mass!)
Here are four top steps to maintain and improve your muscle mass and strength – and therefore your quality of life – as you age:
1) Lift weights.
1) Lift weights.
This not only helps you maintain muscle mass but bone mass as well.
In addition, a regular resistance training program (even with just your body weight) can boost mood, improve cognitive function, protect against injuries, and improve overall quality of life.
In addition, a regular resistance training program (even with just your body weight) can boost mood, improve cognitive function, protect against injuries, and improve overall quality of life.
2) Do cardio exercise.
2) Do cardio exercise.
This increases the size and number of mitochondria to promote mitochondria function, which is what energizes cells.
You can choose to slow-go cardio activities (e.g., walking, hiking, bike rides, or swimming) for longer periods or save time by kicking up the intensity with interval training. Either choice helps turn back the clock within cells.
You can choose to slow-go cardio activities (e.g., walking, hiking, bike rides, or swimming) for longer periods or save time by kicking up the intensity with interval training. Either choice helps turn back the clock within cells.
3) Fuel your body with muscle-building protein.
3) Fuel your body with muscle-building protein.
Dietary protein is another pillar for building or maintaining muscle size and strength.
Unfortunately, as we age, we not only tend to eat less protein, but we become less sensitive to the effects of the protein we do consume. In fact, as we age, we need even more protein than younger adults—by as much as 67% more.
Unfortunately, as we age, we not only tend to eat less protein, but we become less sensitive to the effects of the protein we do consume. In fact, as we age, we need even more protein than younger adults—by as much as 67% more.
4) Take the right type of supplement.
4) Take the right type of supplement.
While protein is an essential building block for maintaining muscle, it may not be enough.
The good news? There are 4 key muscle-support nutrients that, when taken along with protein, have a huge impact in preserving muscle well after 50: HMB, creatine, vitamin D, and betaine.
The good news? There are 4 key muscle-support nutrients that, when taken along with protein, have a huge impact in preserving muscle well after 50: HMB, creatine, vitamin D, and betaine.
Clinical research shows these four nutrients can help:
- Combat age-related muscle and strength loss
- Increase, preserve, and support healthy muscle functions—even without exercise
- Help maintain your independence and freedom of movement as you age
- Improve athletic performance, including strength, endurance, and power, so you can continue doing what you love
- Promote muscular endurance
- Promote hydration of your body
- Reduce muscle soreness and promote post-exercise recovery
- Get and stay lean and fit as you age, so you look your amazing best.
One final step…
And while the other steps such as routinely lifting weights can be more challenging, this final step of taking the right supplement that provides you all four of these powerful nutrients is now quite easy:
Discover the new premium supplement that provides you all four of these top muscle mass and strength nutrients in one easy-to-take formula right here!
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