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Staying Strong with Age! Tufts University Health & Nutrition Letter (June 2023) wrote that we all lose strength and muscle with age, and looked to Roger A. Fielding, PhD, a professor of biochemical and molecular nutrition, for the latest on what can be done to counter the decline. Understanding the aging process is a good place to start. A number of normal biological and metabolic changes cause us to lose muscle and strength as we age. When we train a number of chemical pathways are turned on in our muscles. This triggers the production of muscle proteins that cause our muscles to grow bigger and stronger. Starting around 50, these signals get progressively weaker. Older athletes can still build muscle, but not as quickly, and not as much. There are also genes that turn on when we flex our muscles. Dr. Fielding and his team "found changes in the expression of more than 150 genes when younger men participate in strength training, but only 42 in older men." Ouch! They believe this is "part of the reason people of different ages respond differently to strength training regimens." Lifestyle Matters They explain that the "the risk of developing sarcopenia [muscle loss] is likely influenced by things like peak muscle mass and strength in your youth and lifelong diet and activity habits." Good news indeed for the lifetime trainer. Professor Fielding also addresses the importance of dietary protein, explaining that most of us already consume more than the recommended amount (0.36 grams per pound of bodyweight). "I don't see any clear evidence that more protein alone is going to do much for your muscles." Building Muscle at Any Age That brings the professor to training, for young and old. "We can't make old muscles look like young muscles, but we can slow the rate of loss and even build muscle with physical activity, resistance training, and dietary changes if necessary." The professor has tips on slowing muscle loss--and even building new muscle at any age. He starts by repeating the futility of adding extra protein. (Don't waste your time and money.) Sensible training is the key. Not too much or too little. He suggests one or two sessions of resistance training each week, focusing on the large muscles groups of both your upper and your lower body. Multi-joint movements are more productive than isolation moves. They strengthen more muscle and drive your core strength. This doesn't mean no isolation movements, but doing compound movements first. For example, squats, dead lifts, rowing, and bench and shoulder press before triceps pushdowns, side lateral rows, and curls. He concludes with "STEP IT UP," the key to building and maintaining your muscles: "Continually challenge yourself by increasing weight or repetitions when an exercise gets too easy." Easy is, of course, relative. He means when you're ready to lift more in good form. I would call it OVERLOAD, the key factor in muscle building. My Take When my father saw that I was interested in his barbell, he introduced me to Strength and Health magazine. He took this photo when I started to show some results.
The only time I let up on training after that was during my first year in law school. * * * A lifetime of training has taught me a few keys to successful training. You do, of course, need to continually challenge yourself by increasing weight or reps. Doing the same weight and reps over and over is the road to nowhere. It's difficult to make progress at my age, but I try to continually add reps or weight. When that becomes difficult or hazardous, I change the exercise.
Professor Fielding and everyone in the know recommends doing the type of strength training you're good at and enjoy. The options are many: Free weights, machines, resistance bands, or bodyweight exercises like pushups, squats, sit-ups and planks. Yoga poses can also be made progressive. Nothing will work unless you're willing to keep doing it. Changing the exercise or rep range is a good way to renew enthusiasm. * * * Start and never give up. Do that and the gap between you and your sedentary peers will grow wider and wider. Continuing to train progressively at my age puts me in rarified atmosphere.
We've just buried a school boy friend of mine. He made it to almost 85, without taking care of himself. He was mentally active, but overweight--suggesting that I've got a long road ahead of me. As I've written before, my paternal grandmother and her two sisters almost made it to 100. They were all wonderful loving women, who lived a normal but not especially healthy life. They worked hard, but didn't exercise. This suggests that my longevity genes are good. * * * My father would be pleased that I've never put down his barbell. He enjoyed telling people how strong I am. I don't think he cared much for physique contests, but his interest spiked when I won. My genes and my Dad's barbell suggest an open road ahead. ONWARD to us all. June 1, 2023 Comment on this article: FEEDBACK Ripped Enterprises, P.O. Box 51236, Albuquerque, New Mexico 87181-1236 Home | Products Index | Ripped Bks | Lean Adv. Bks | Lean For Life | Recommended Bks | |Consultations | Tapes | To Order | Feedback] Copyright © 2023 Clarence and Carol Bass. All rights reserved. |
