Fitness Expert Offers 4 Habits to Slow Age-Related Muscle Loss
As Americans increasingly turn to GLP-1 medications, preserving strength and mobility should be a priority.
As adults age, muscle loss can accelerate due to lifestyle changes, hormonal shifts, and even the use of GLP-1 medications for weight loss. Fitness coach Jacob Zemer suggests that maintaining muscle mass is crucial for overall health and mobility in later years. He emphasizes that building muscle in one's 30s and 40s can be compared to contributing to a "401K" for future use, as the body naturally depletes muscle reserves over time.
Zemer highlighted four key habits that can help individuals slow down age-related muscle loss.
Adequate Protein Intake
Protein is essential for stimulating muscle protein synthesis, the process by which the body repairs and builds muscle. Sufficient protein intake can help reduce the risk of sarcopenia, the age-related decline in muscle mass and strength. While individual protein needs vary, Zemer advises those who regularly engage in strength training to aim for 0.8 to 1 gram of protein per pound of body weight. For sedentary individuals, a less stringent approach to protein intake is generally sufficient.
Regular Strength Training
The U.S. Physical Activity Guidelines recommend that adults engage in strength training at least twice a week, targeting all major muscle groups. The Centers for Disease Control and Prevention advises using moderate or greater intensity, ensuring it becomes difficult to complete another repetition with good form. While strength training can help build new muscle, Zemer stressed its importance in preserving existing muscle, even with shorter, less frequent sessions. For beginners, focusing on basic functional movements like squats, lunges, push-ups, and farmer's carries can be beneficial.
Sufficient Sleep
Achieving seven to nine hours of quality sleep per night is critical for muscle maintenance. While occasional sleep deficits may not cause significant muscle loss, consistent severe sleep deficiency, such as sleeping five hours or less per night, can lead to rapid muscle loss.
Finding Alternatives
Zemer emphasized that even when faced with injuries or physical limitations, it is crucial to avoid complete inactivity. Finding alternative forms of movement and exercise is vital to prevent rapid declines in muscle mass and strength. Sedentary behavior is strongly associated with accelerated muscle loss.
These strategies are particularly relevant for individuals using GLP-1 medications for weight loss. Zemer noted that while these drugs promote fat loss, they can also increase the rate of lean muscle loss. Therefore, prioritizing protein intake and strength training is essential to mitigate this effect and ensure that muscle mass is preserved alongside fat reduction.