What Happens to Muscle As We Age

What to Prioritize During the Aging Process

As women age, changes in muscle and bone mass occur, impacting strength and mobility. Understanding these changes and taking proactive steps can help maintain strength and prevent injuries as we age and mature.

In our 30s, we reach peak muscle and bone mass, after which we lose 3-8% of muscle mass per decade. To slow down or stop this loss, it is crucial to engage in regular physical activity and eat a balanced diet.

As women progress through our 40s, 50s, 60s, and beyond, the natural aging process continues to impact muscle mass and strength. In our 40s, women may experience a more noticeable decline in muscle mass and strength, making it even more crucial to engage in regular exercise to maintain muscle mass and bone density.

Upon reaching their 50s, hormonal changes associated with menopause can further exacerbate the loss of muscle and bone mass, emphasizing the importance of activities such as strength training and weight-bearing exercises to mitigate these effects. Incorporating jump training, heavy resistance training, and sprint interval training (5 minutes at a time) into our fitness routines can be very beneficial.

A recent 2023 review highlighted the positive effects of strength training on menopausal symptoms. This form of exercise was found to improve strength, bone density, heart rate, and blood pressure in menopausal women. Additionally, it contributed to increased lean muscle mass, which can actually boost metabolism.

By the time women reach their 60s and 70s, the decline in muscle mass and strength can significantly impact mobility and independence. Therefore, it becomes increasingly important to prioritize strength and resistance training to preserve muscle mass, bone density, and overall functionality.

While some of this can sound scary, it can also sound hopeful! We have the power to stay physically active, especially through strength training, and consuming a nutritious diet are vital for maintaining muscle and bone mass as we age. By being proactive, women can continue to be strong, mobile, and healthy as we mature.

Want to know more? Reach out and I can help you where you are get to where you need to be.