Seniors who work at it, however, can still make strength gains. “Research shows that, even into your late 80s, your body still has the potential to build muscle mass,” Stacy Schroder, director of wellness at Masonic Village at Elizabethtown, said.
The Bottom Line
Low to moderate-intensity strength training with a protein-rich diet forms the basis for building muscles for those over the age of 70. There are many age-related considerations, such as degeneration of muscles, nerves, joints, and bones, which may limit the intensity of exercises from person to person.
Research has found that weightlifting helps seniors prevent bone and muscle loss. and may even help prevent dementia. The Center for Disease Control recommends that seniors do strength-building exercises at least twice a week in addition to aerobic exercise.
While there is no way to fully “stop the clock,” it's possible for many older adults to increase muscle strength with exercise, which can help maintain mobility and independence into later life.
Gaining Muscle Mass by Lifting Weights
Resistance exercise like weight training is one of the best ways of reversing the loss of muscle mass as you age. It benefits both men and women.
Strength training is the secret to muscle growth for older adults. It's best to do this with light weights and to work slowly. Slow movements with lighter weights force your muscles to work harder. If you don't have a set of weights, you can use your body weight with resistance exercises like push-ups and squats.
While walking builds some muscle, it isn't the big, bulky muscle mass that comes from spending a lot of time in the gym. Rather, walking creates a leaner muscle tone throughout one's body, particularly in lower muscle groups. Muscles grow after being stressed enough to break down in the first place.
Best Protein for Seniors Recap
Animal-based foods like meat, fish, dairy, and eggs are some of the highest quality foods for protein. However, plant-based foods such as soy, nuts, beans, and nut butter can also provide a significant source of protein as well as provide many other health benefits.
The aging process compromises muscle cells' ability to repair damage done to them, meaning human bodies lose muscle cells as they age. Seniors who work at it, however, can still make strength gains.
Adults aged 65 and older need: At least 150 minutes a week (for example, 30 minutes a day, 5 days a week) of moderate-intensity activity such as brisk walking. Or they need 75 minutes a week of vigorous-intensity activity such as hiking, jogging, or running. At least 2 days a week of activities that strengthen muscles.
Lifting weights is a great way to build muscle strength, but when you're over 50 there is no reason to push yourself too hard. Try a slightly lighter weight that you can safely do 10 to 12 reps with.
As we grow older, our skeletal muscles tend to wither and weaken, a phenomenon known as sarcopenia. Sarcopenia, which begins to appear at around age 40 and accelerates after 75, is a major cause of disability in the elderly.
Foods like bagels, toast, waffles, oatmeal, cereals or English muffins all have whole-grain varieties. Whole grains are also good sources of fiber, which supports senior nutrition in many ways. Look for lean protein. Eggs, yogurt and nuts or seeds are great sources of protein.
Vitamin D may be protective for muscle loss; a more alkalinogenic diet and diets higher in the anti-oxidant nutrients vitamin C and vitamin E may also prevent muscle loss.
Sarcopenia is the loss of muscle mass, while osteoporosis is the reduction of bone mass due to aging. It's vitally important for those 65 and older to consume adequate protein. Whey protein is most often recommended because it provides a variety of benefits and is easily incorporated into the diet.
Walking is a great way to improve or maintain your overall health. Just 30 minutes every day can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance.
Your Bones, Joints, and Muscles
Your muscles get weaker, and the tendons -- which connect muscles to your skeleton -- get stiffer. This will decrease your strength and flexibility. In your 70s, you might lose an inch or two off your height as disks in your back flatten.
Basically, the exercises should strengthen all muscle groups. However, functional training of the support and holding muscles is particularly relevant, as it helps to maintain mobility in old age. The support and holding muscles include the abdominal muscles, the back muscles and the leg muscles.
Unfortunately, it is harder to build muscle after age 50. Your muscle growth trajectory peaks in your 20s and 30s, and it starts to decline noticeably after 50. While you're working on strength training, your aging body is losing muscle mass.