The Myth of Aging: Debunked!
It’s a common belief, no? As we age, we lose muscle mass and bone density, our cardiovascular health declines, and we succumb to the natural entropy of life, wearing us down on a constant basis. Might as well just complain about it and fade into the darkness, right?
HA, NO F'IN WAY!
We’re here to dismiss this entire narrative! This is no longer the paradigm with which we will evolve as we age, nor the groupthink we’ll succumb to when someone at a party says, “Wow, I’m getting older.” The idea that atrophy of Type II-A muscle fibers is a hallmark of aging? It’s outdated.
Let’s Redefine Aging:
Sure, as we age, tasks may feel more challenging, and routines might need adjustment. Our workouts may require more stretching, and we might not recover as quickly as we did in our 20s. But! the notion that muscle mass decline is an unavoidable byproduct of aging? That ends today.
I still remember when I first heard this groundbreaking idea. I was listening to Peter Attia’s podcast, Episode 299 - “Optimizing Muscle Protein Synthesis: Protein Quality and Quantity, & the Key Role of Training.” The time stamp was 1:28:00, and I was driving to Phoenix to start my second clinical rotation at an outpatient neurological rehab clinic.
The statement that shook me to my core went like this:
“We now believe age-related muscle loss is a demographic, not a physiological process of slow decline in muscle. Instead, muscle loss happens in short, successive periods of reduced physical activity. Afterward, individuals don’t fully regain their muscle, and this loss accumulates over their lifetime."
This concept, known as the Catabolic Crisis Model, blew my mind.
What This Means for Us:
The demographics show this pattern because more people experience successive bouts of inactivity than those actively combating muscle loss. YIKES! Only 8.7% of older adults (>75 years of age) in the United States participate in muscle-strengthening activities as part of their leisure time (13). This realization is a wake-up call, especially for health professionals - we haven’t done enough to spread the word on measures for longevity and health.
Here’s the truth: specified resistance training programs are key to maintaining Type II-A muscle fibers, which are crucial for:
Healthy Active lifestyles
Getting up and down from the toilet, chair, couch, and out of a car
Playing with grandkids
Climbing stairs
Catching oneself after a miss step off a curb or after hitting a crack in the sidewalk
Aging doesn’t have to mean decline. It’s time to take charge, rewrite the story, and thrive as we grow older. Let’s build strength, resilience, and longevity—starting today.
HERE COMES THE SCIENCE:
Principle #1: Is Change Possible? YES!
The measure of structural adaptation in elderly individuals is the same as in young people: increases in both protein synthesis and contractile elements. Research shows that hypertrophy-specific training, conducted over several weeks to months, is highly beneficial in older populations (6).
A meta-analysis by Peterson et al. demonstrated that older adults (men and women aged 65.5 + 6.5 years) who perform full-body resistance training for an average of 20.5 weeks, experienced a 1.1 kg increase in lean body mass. (13)
Resistance training has been shown to increase skeletal muscle CSA, even in the oldest old (85 years of age and older). (13)
Fortunately, aged muscle is still very plastic and can respond to anabolic stimuli by increasing its mass and strength. This understanding is crucial for designing interventions that reverse or slow muscle loss with aging and improve functional abilities in the elderly (9).
For maximum effectiveness, heavy resistance training combined with protein supplementation has been shown to both preserve muscle mass and enhance strength—far outperforming protein supplementation alone (10).
Principle #2: How Do We Affect the Change? (7)
The right intensity matters, and the percentages of one-repetition maximum (1 RM) differ based on training experience:
60% of 1 RM: Produces the largest strength increases in novice individuals.
80% of 1 RM: Leads to the most significant strength gains in trained individuals.
85% of 1 RM: Delivers the best strength improvements for athletes.
Principle #3: Specifics Change by Desired Outcome (7)
For Muscle Strength & Hypertrophy (Muscle Size):
Frequency: 2–3 days per week
Intensity: 60–80% of the one-repetition maximum
Volume: 1–3 sets of 8–12 repetitions per muscle group
Rest: 1–3 minutes between sets
Velocity: Slow to moderate speed
To Increase Muscle Power:
Frequency: 2–3 days per week
Intensity: 30–60% of the one-repetition maximum
Volume: 1–3 sets of 6–10 repetitions per muscle group
Rest: 1–3 minutes between sets
Velocity: High speed
Principle #4: Additional Benefits (11,13)
Current research has demonstrated that countering muscle disuse through resistance training is a powerful intervention to combat the loss of: physiological vulnerability and their debilitating consequences on physical functioning, mobility, independence, chronic disease management, psychological well-being, quality of life, and healthy life expectancy. In addition, it play a role in:
Arthritis: Reduces pain and stiffness while increasing strength and flexibility.
Diabetes: Improves glycemic control and insulin sensitivity
Osteoporosis: Builds bone density and lowers the risk of falls.
Heart Disease: Reduces cardiovascular risk by enhancing overall fitness.
Obesity: Boosts metabolism, helping burn more calories and support long-term weight management.
Back Pain: Strengthens back and abdominal muscles, reducing spinal stress.
Cognitive Function: Enhances mental acuity and memory.
The Scary Truth:
Without a properly designed resistance training protocol, aging significantly increases the likelihood of Impaired balance, Decreased bone density, Loss of independence and vitality, Higher risk of chronic diseases such as heart disease, arthritis, type 2 diabetes, osteoporosis, and Declines in psychological and cognitive health. The examples below demonstrate just how quickly lean muscle mass (and overall health) can deteriorate—and how, in extreme cases, it can even lead to death.
The Terrifying Rate of Muscle Loss (12)
The rapid loss of muscle mass is shocking! Consider this example: Healthy patients who underwent elective hip replacements were kept in hospital beds for four days following surgery. During their stay, they: Were given the minimum recommended protein dose of 0.8 g/kg of body weight. Consumed only 0.5 g/kg of body weight of the protein they were provided. Did no exercise during their recovery period. The result? These patients lost 3.1 pounds of lean mass in just four days
The Deadly Consequences of Muscle Loss (5)
A recent meta-analysis revealed the severe risks associated with losing muscle and mobility due to hip fractures: Women sustaining a hip fracture had a 5-fold increase in the relative likelihood of death within the first three months compared to age- and sex-matched controls. Men faced an almost 8-fold increase in relative likelihood of death within the same timeframe. While the relative risk of death decreased significantly over the first two years post-fracture, it never returned to the baseline mortality rates of the control group.
TAKE HOME - TLDR:
Aging doesn’t have to mean inevitable decline. The outdated belief that muscle loss and physical deterioration are unavoidable hallmarks of aging is being debunked. Research shows that muscle loss is not a natural physiological process but rather a result of successive periods of inactivity (Catabolic Crisis Model). This means muscle mass can be preserved and even gained with the right interventions. Resistance training is essential for maintaining muscle strength, power, and independence and when combined with protein supplementation can rebuild muscle mass, even in individuals over 85. Start resistance training today to stay strong, active, and thriving into your later years!
REFERENCES:
Why elderly people should lift weights — new study shows encouraging benefits. (2024, January 31). Deseret News. https://www.deseret.com/2023/11/29/23981559/elderly-people-exercise-weights-health-benefits-strength/
YayaVee. (2024). Elderly man and woman lifting weights. Vecteezy. https://www.vecteezy.com/vector-art/14440657-elderly-man-and-woman-lifting-weights
Volpi, E., Nazemi, R., & Fujita, S. (2004). Muscle tissue changes with aging. Current Opinion in Clinical Nutrition and Metabolic Care, 7(4), 405–410. https://doi.org/10.1097/01.mco.0000134362.76653.b2
Arentson-Lantz, E. J., Layman, D. K., Leidy, H. J., Campbell, W. W., & Phillips, S. M. (2023). Important Concepts in Protein Nutrition, Aging, and Skeletal Muscle: Honoring Dr. Douglas Paddon-Jones (1969-2021) by Highlighting His Research Contributrions. The Journal of Nutrition. https://doi.org/10.1016/j.tjnut.2023.01.011
Schnell, S., Friedman, S. M., Mendelson, D. A., Bingham, K. W., & Kates, S. L. (2010). The 1-Year Mortality of Patients Treated in a Hip Fracture Program for Elders. Geriatric Orthopaedic Surgery & Rehabilitation, 1(1), 6–14. https://doi.org/10.1177/2151458510378105
Mayer, F., Scharhag-Rosenberger, F., Carlsohn, A., Cassel, M., Müller, S., & Scharhag, J. (2011). The Intensity and Effects of Strength Training in the Elderly. Deutsches Aerzteblatt Online, 108(21). https://doi.org/10.3238/arztebl.2011.0359
American College of Sports Medicine. (2009). Progression Models in Resistance Training for Healthy Adults. Medicine & Science in Sports & Exercise, 41(3), 687–708. https://doi.org/10.1249/MSS.0b013e3181915670
English, K. L., & Paddon-Jones, D. (2010). Protecting muscle mass and function in older adults during bed rest. Current Opinion in Clinical Nutrition and Metabolic Care, 13(1), 34–39. https://doi.org/10.1097/mco.0b013e328333aa66
Volpi, E., Nazemi, R., & Fujita, S. (2004). Muscle tissue changes with aging. Current Opinion in Clinical Nutrition and Metabolic Care, 7(4), 405–410. https://doi.org/10.1097/01.mco.0000134362.76653.b2
Mertz, K. H., Reitelseder, S., Bechshoeft, R., Bulow, J., Højfeldt, G., Jensen, M., Schacht, S. R., Lind, M. V., Rasmussen, M. A., Mikkelsen, U. R., Tetens, I., Engelsen, S. B., Nielsen, D. S., Jespersen, A. P., & Holm, L. (2021). The effect of daily protein supplementation, with or without resistance training for 1 year, on muscle size, strength, and function in healthy older adults: A randomized controlled trial. The American Journal of Clinical Nutrition, 113(4). https://doi.org/10.1093/ajcn/nqaa372
Seguin, R. A., Epping, J. N., M Ed David, Buchner, M., H Rina Bloch, Miriam, E., & Nelson. (2003). STRENGTH TRAINING FOR OLDER ADULTS. https://www.cdc.gov/physicalactivity/downloads/growing_stronger.pdf
Attia, P. (2024, April 22). #299 ‒ Optimizing muscle protein synthesis: the crucial impact of protein quality and quantity, and the key... Peter Attia. https://peterattiamd.com/lucvanloon/
Fragala MS, Cadore EL, Dorgo S, et al. Resistance Training for Older Adults: Position Statement From the National Strength and Conditioning Association. Journal of Strength and Conditioning Research. 2019;33(8):2019-2052. doi:https://doi.org/10.1519/jsc.0000000000003230
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