What is loss of strength?
Loss of strength refers to a reduction in one's ability to exert force or power using their muscles. This can occur due to various factors, including:
- Aging - As we get older, there is often natural loss of muscle mass and function, leading to decreased strength. This is known as sarcopenia. The decline typically begins around age 30-40.
- Injury or illness - If you suffer an injury, especially involving tendons, ligaments or nerves, it can temporary or permanently impact strength. Various illnesses also cause weakness by reducing muscle mass.
- Lack of physical activity - Our muscles need regular exercise to maintain mass and performance. An extended break from training can begin to negatively affect strength.
"Use it or lose it" is an applicable phrase here. Our musculoskeletal systems are designed to adapt to the demands we place on them. Without adequate stress, they will start to decline.
So how much loss of strength is normal?
Some degree of loss of strength is expected with aging. However, a rapid or severe weakening can indicate an underlying condition requiring medical attention.
On average, we lose about 1-2% per year after age 50. But results vary dramatically person to person based on genetics, lifestyle and more. Monitoring strength levels offers insight into one's overall vitality.
What can you do about loss of strength?
While some factors like aging are inevitable, there are various ways we can counteract declines, including:
- Resistance training - Lifting weights stresses muscles so they adapt and get stronger. This stimulates growth of lean muscle mass. As little as 2 sessions/week can make a difference.
- Adequate protein intake - Consuming foods high in protein (meats, dairy, legumes) provides amino acids to build and maintain muscle. Older adults should aim for 1-1.2g per kg of body weight daily.
- Hormone optimization - Levels of anabolic hormones like testosterone and growth hormone are partially responsible for muscular strength. Under supervision, hormone replacement therapy from clinics like Hormone Wellness Institute can help restore optimal levels.
- Address underlying issues - Seeing a doctor to discover and treat any illnesses or deficiencies contributing to weakness. Physical therapy also helps recover from impairing injuries.
By taking a proactive, multi-pronged approach focused on building muscles, nourishing the body properly and optimizing hormones, you can help fend off loss of strength and stay strong, active and empowered in your daily life.