Typically, muscle mass and strength increase steadily from birth and reach their peak at around 30 to 35 years of age. In addition to making everyday tasks difficult, mobility limitations are also linked to higher rates of falls, chronic disease, nursing home admission, and mortality.Ī big culprit for losing our physical abilities as we grow older is the age-related loss of muscle mass and strength, which is called sarcopenia. Studies have shown that about 30% of adults over age 70 have trouble with walking, getting up out of a chair, or climbing stairs.
Eric Shiroma, Sc.D., staff scientist, NIA Muscle mass: Use it or lose itĪge-related mobility limitations are a fact of life for many older adults. This variability from person to person is another area of current research both at NIA and the institutions it supports. Some people have a hard time gaining muscle no matter how much they lift, while others have a hard time losing weight even when focusing on aerobic activity. Learn more below about these findings from NIA-supported researchers, along with their tips for maintaining strength or becoming stronger as we age. NIA-supported researchers have been studying the effects of strength training for more than 40 years and have identified multiple ways it can benefit older adults, including maintaining muscle mass, improving mobility, and increasing the healthy years of life. The great news is: You don’t have to bench press 300 pounds or run a marathon to show off the benefits of strength training.
Some people perform incredible feats of strength and endurance well into their retirement years.
Tips for staying strong in your daily routines.Can strength training help prevent obesity as we age?.
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