Pump Iron, Defy Time: The Science Behind Staying Strong

Although a small amount of natural muscle loss will inevitably occur with age, it can be slowed and sometimes even reversed. With regular weight training and a high-protein diet of 25 to 40 grams per meal, you can help your muscles maintain their mass. On average, adults lose about 3% to 5% of their muscle mass per decade after the age of 30. This loss, known as sarcopenia, can accelerate with age, with some studies showing a 15% loss per decade by age 70. Luckily, a growing body of research shows it is possible to build muscle mass using light resistance exercise. In the aging population, researchers were surprised that a low intensity high repetition routine produced the same gains in muscle volume as high-intensity low reps weight training program. Another key was the rest periods in between sets. The usual prescription is to rest within 30 seconds to 2 minutes in between sets but in this aging population less rest time increased muscle growth and blood flow substantially. Moreover, the comparison of weight training and body weight training on muscle growth has also been well established. Albeit body weight training is an ideal form of exercise throughout the lifespan, using extra weight and pushing until fatigue does result in greater muscle mass especially with the lower body. Two main markers are used to observe loss of muscle mass and strength thought the aging process, quad muscle girth and grip strength. Keeping those quads and grip strength strong and you will minimize your muscle loss throughout life