The loss of muscle tissue, also known as sarcopenia, occurs at 1-2% per year after 30. This percentage picks up once we reach 65. We lose up to 8-10% of muscle mass each decade of life after 30.
Why is this important?
Loss of muscle leads to an exponentially higher risk of injury, metabolic health, disease, and even cancer. This by no circumstances means you have to be “bulky” or look a certain type of way. We’re talking about functional muscle mass…aka the ability to easily go up and down your stairs at home carrying groceries or your kids/grandkids, carry boxes helping your friend move out of their apartment, or being able to work in your yard for a few hours at a time without it taking everything out of you.
We can’t prevent loss of muscle as it’s a completely normal process of life, but we are in control of how much muscle reserve we have to begin with. Think of muscle like money in a savings account. The more you put in the bank in your 20’s, 30’s, and 40’s…the more reserve you have to live off of when you retire. The same is true for your body. The more muscle you build in your 20’s – 30’s, the more reserve you have when this natural decline starts to happen.
How do we build this reserve?
Resistance training is the number one way to build muscle mass. While going for walks and doing yoga is absolutely wonderful for your health, these modes of physical activity rarely add actual resistance to our muscles and joints. The best way to build functional strength is to lift weights. It doesn’t need to be a barbell – it could be kettlebells, dumbbells, or even resistance bands to start.
Oh, and it’s not too late to start resistance training. So you missed the mark in your 20’s and 30’s..there is no better time to start than now.
Getting started is easily the hardest part. We help people find what’s right for them every single day. If you or someone you know has no idea how to start…let us help. We feel pretty passionately about this.
Do something today your future self will thank you for.