Losing muscle mass as we age—also called sarcopenia—is a common issue most of us are concerned about. After you hit 30, you will likely lose 3% to 5% of muscle mass from anywhere in your body every decade if you don’t do anything about it. This is a natural part of getting older. However, you can do a few things to prevent this natural reduction or slow it down.

How To Regain Muscle Mass After 60?

Fitness Buffhq, the founder of Just Fitness Hub, shares the top 5 fitness tips to avoid lean muscle loss for older adults over 60.

“Marinating muscle mass is necessary for various reasons, including maintaining strength and functionality,” Fitness Buffhq says.

Muscle mass is related to physical strength and functionality. Marinating lean muscles helps perform daily activities. Moreover, even your bone health is related to muscle mass. Physical activities such as strength training promote bone growth and density, reducing the risk of osteoporosis and fractures.

You should be aware of the signs that indicate you’re losing muscle mass, such as a reduction in your strength or performance, decrease in muscle size, losing muscle tone, and reduced endurance (aka, feeling more tired when performing exercise or everyday activities).

5 Top Tips To Prevent Muscle Loss Over 60

Below are the top 5 fitness tips for older adults above 60 to avoid muscle loss, so keep reading to learn more.

# 1

Strength train.

Most seniors rely on cardiovascular and balance exercises, like walking or biking. Although they are important as you age and aerobic exercise is also good for cardiovascular health, they are less effective at maintaining and building muscle mass.

You must include strength training in your regular routine to build and maintain muscle mass and strength.

When you perform lightweight training or resistance exercises, you will start to notice physical changes, like:

  • Tighter, firmer arms and legs
  • Less effort to perform lifting-related chores
  • Fewer aches and pains in the joints

Doing two to three 30-minute weekly strength training sessions is the most effective way to promote muscle growth. That can help senior citizens significantly improve muscle mass.

Don’t worry if you’ve never done strength training before. You don’t need fancy equipment. Here are helpful tips.

Use resistance bands: They are effective for all seniors, particularly if you have trouble lifting weights. Resistance bands help build strength through the force it takes to stretch them. They come in various tensions and thicknesses.

Lift light weights and perform more repetitions: Research shows that performing more reps with light weights is more effective in gaining muscle and reducing fat than lifting heavy weights with fewer repetitions. Begin with two kg dumbbells and progress by half a kg at a time if you feel you’re not being challenged enough.

Pairing strength training and cardio workouts: If you have good fitness, you can try to wear half a kg. ankle weights while you walk. That helps combine the benefits of weight training with cardio for your calves, hamstrings, and glutes. It can be an innovative alternative to HIIT workouts – high-intensity interval training – which rotate between exercises, for example, bodyweight resistance moves, like squats, and cardio, such as jogging in place.

Note: Before starting any challenging exercise, you should check with your doctor to ensure you’re fit enough to do the activity safely.

Read the beginners’ guide to start exercising

# 2

Perform resistance exercises

Another effective way to strengthen your muscles is by doing resistance exercises. A safe way is using exercise bands or weight machines as resistance to preserve and build your muscle mass and bone density.

Research shows resistance training is an effective tool to prevent muscle loss (sarcopenia). For example, this research published by the National Library of Medicine revealed that eight full weeks of high-speed resistance training resulted in strength gains and improved functionality than traditional training methods among older adults.

# 3

Don’t skip out on your cardio

When it comes to increasing our muscle strength, we usually think of working out using weights and resistance. But staying in excellent health and fit in your 50s, 60s, and beyond requires a holistic exercise program comprising strength activities, cardio, and balance exercises.

Read what is better cardio or strength training

# 4

Focus on mobility and flexibility

The 4th fitness tip to prevent muscle loss in your 60s is to include mobility and flexibility exercises in your workout routine. As per the National Institute on Aging, working on mobility and preventing disability is essential if you want to continue leading an independent lifestyle as you age. Because of balance, strength, and gait alterations, the way you walk and move may also change. Incorporating activities such as stretching, yoga, or pilates in your exercise routine is beneficial to avoid muscle stiffness and boost overall mobility.

Read about maintaining functional fitness

# 5

Do some high-intensity interval training

Performing high-intensity interval training (HIIT) may seem daunting to those who haven’t done it before. But rest assured, Fitness Buffhq says it’s an effective way to improve your metabolism, preserve muscle mass, and boost your cardiovascular health.

Best Resource On Preserving Muscle Mass

Some more good sources:

  1. Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9339797/
  2. Source: https://www.nia.nih.gov/news/maintaining-mobility-and-preventing-disability-are-key-living-independently-we-age

About Author: Renu Bakshi, AKA Fitness Buffhq, is ISSA Certified Elite Trainer. HeJust Fitness Hub passed Personal Fitness Trainer Course, Nutrition Health Coach course & Specialist Exercise Therapy course from ISSA, USA obtaining + 97% marks. He shares his experience and knowledge about nutrition and effective workouts to get you in the best shape of your life, no matter how old you may be. The author says, ” Age is just a number!”

Sources referenced in this article

  1. Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9339797/
  2. Source: https://www.nia.nih.gov/news/maintaining-mobility-and-preventing-disability-are-key-living-independently-we-age


Follow by Email