In the clinic, part of what we do is help people get stronger, with a precise plan to address an injury or pain so you can get back to the activities you love, or simply tolerate the physical demands of your work and daily life. A lot of people ask us similar questions: at what point does age become a barrier to gaining strength? How much strength do you actually need to feel good? How quickly do you lose strength once you stop exercising?
Starting around age 30, sedentary adults lose roughly 3–8% of muscle mass per decade. By age 50, that number climbs to 5–10%. Muscle mass isn’t just about looking strong: it’s vital to the metabolic processes your body uses to convert food into energy, and it plays a direct role in how well you function day to day, whether that’s getting up from a chair, playing with grandkids, or sticking with the sport you love.
Muscle mass and diabetes
The less muscle mass you have, the more likely you are to develop glucose intolerance, which can lead to Type 2 diabetes. Strength training lowers your risk of Type 2 diabetes and is one of the most effective ways to manage it: it’s strongly recommended by the American Diabetes Association.
Aging and osteoporosis
Roughly 10 million American adults have been diagnosed with osteoporosis, and another 35 million have insufficient bone mass (osteopenia). About 30% of women and 15% of men will suffer a bone fracture related to osteoporosis. Adults who don’t routinely do resistance training can expect a 1–3% decrease in bone mineral density every year, and resistance training is one of the most effective tools for maintaining it.
Aging and balance
Balance is a complex system that strength plays a direct role in. Falls are the leading cause of injury-related death in older populations: about a third of adults over 65 will fall within the next year, and half of older adults who fall are discharged to a nursing home. Non-injurious falls often lead to deconditioning and a fear of falling again. Since lower muscle mass means lower strength, low muscle mass is directly linked to a higher risk of falling.
What the research shows
A study by the American College of Sports Medicine put a group of older adults, average age 89, through 14 weeks of strength training twice a week. The result: an average 60% increase in strength.
Aging populations also lose their Type II (“fast-twitch”) muscle fibers faster than Type I fibers, and Type II fibers are exactly what you need for the quick reactions that keep you from falling when you stumble. Resistance training builds and maintains those fibers, directly reducing your risk of a fall.
A well-rounded strength program has also been shown to increase bone mineral density in post-menopausal women, particularly in the lumbar spine and hips: when you load your bones, they respond by adding more bone mineral.
“Healthy life years” and quality of life
These age-related changes in muscle mass, bone density, and balance are normal, but that doesn’t mean you have to accept them. Staying on top of your strength with a real plan means less chance of losing muscle, balance, and independence as the years go on.