Fitness Expert Offers 4 Habits to Combat Age-Related Muscle Loss
Jacob Zemer emphasizes protein intake, strength training, sleep, and staying active to preserve muscle mass.
As individuals age, muscle loss becomes a common concern, exacerbated by lifestyle changes and hormonal shifts. Fitness coach Jacob Zemer highlights four key habits to help slow this process and maintain strength and mobility.
Zemer explains that in younger years, daily activities naturally contribute to muscle building. However, as adults shift focus to careers and families, their lifestyles often become more sedentary, leading to a lower metabolism and reduced physical activity. Additionally, hormone levels begin to change around age 40, causing the body to store more calories as fat rather than using them for muscle protein synthesis.
“The biggest change is lifestyle,” Zemer told Fox News Digital. “When you’re in your teen years or your 20s, you’re running around, you’re doing activities that lend themselves to building muscle.”
He likens building muscle in one's 30s and 40s to contributing to a retirement fund, stating that it's crucial to build a reserve for the later years. "So in your 30s and 40s, you just have to be more strategic about it, because your lifestyle has changed. You need to go to the gym and train in order to have that muscle later in life."
Adequate Protein Intake
Sufficient protein is essential for stimulating muscle protein synthesis, the body's process for repairing and building muscle. Consuming enough protein can help reduce the risk of sarcopenia, the age-related loss of muscle mass and strength. While individual needs vary based on age, activity level, and fitness goals, Zemer suggests that those who regularly strength train aim for 0.8 to 1 gram of protein per pound of body weight daily.
Regular Strength Training
The U.S. Physical Activity Guidelines recommend that adults engage in strength training at least two days per week, targeting all major muscle groups. The Centers for Disease Control and Prevention advises using moderate to greater intensity, ensuring that the last repetitions are challenging to complete with good form. Beyond building muscle, strength training is vital for preserving it. Zemer notes that even 30 minutes of weightlifting twice a week can be enough to maintain muscle mass, even if it's not sufficient for building new muscle.
For beginners, Zemer suggests focusing on fundamental movements like squats, lunges, and push-ups. Weighted carries, also known as farmer's walks, can also enhance grip, balance, and overall stability.
Sufficient Sleep
Achieving seven to nine hours of quality sleep per night is crucial for muscle maintenance. Zemer warns that consistent sleep deprivation, such as sleeping only five hours per night, can lead to rapid muscle loss.
Finding Alternatives
Zemer stresses the importance of staying active, even if injured. "The worst thing you can do, even if you’re injured, is to stop doing anything," he said. Finding alternative forms of movement can help slow age-related muscle loss, while prolonged inactivity can contribute to significant declines in muscle mass and strength.
These habits are particularly important for individuals taking GLP-1 medications, which can accelerate both fat and muscle loss. Zemer advises that those on these medications ensure they are consuming adequate protein and engaging in strength training to mitigate muscle loss alongside weight reduction.