STRENGTH TRAINING FOR MUSCLE LOSS

Curious to know why strength training is important for muscle health and who can benefit from it? Let’s get into it!

Well physical activity is an extremely important part of our lives. Being active is recommended for maintaining weight or being in shape, but it’s also a great way to keep our muscles moving so they can remain healthy. Strength training is one of the ways that provides movement to our muscles and contributes in keeping them healthy.

A severe lack of physical movement can lead to muscle degeneration, also known as muscle atrophy. It’s a condition where the muscles decrease in mass and strength. Older adults are most likely to suffer from muscle degeneration owing to their age and lack of physical activities. However, muscles can atrophy at any age due to malnutrition, genetics, a severe lack of physical activity or medical conditions.

Let’s take a quick look at some of the causes of muscle degeneration

• Ageing
• Malnutrition
• Lack of physical activity
• Genetics
• Medical Conditions

Ageing

Of all the causes of muscle degeneration, let’s look at ageing. Muscle loss due to ageing is also known as sarcopenia, a type of muscle atrophy.

Post the age of 30 muscles begin to lose mass and function. Around the age of 75, this process fastens. For some, it can happen at around 60 or around 80. One of the primary concerns of old age is losing strength, mobility and balance, resulting in other serious issues. A moderate amount of exercise will improve the quality of your life and give you the confidence to live out your golden ages to the fullest.

Malnutrition is one of the leading causes of muscle loss. A wholesome diet covering all the necessary nutrients is essential to the development of your body. Diets that lack lean protein, fruits and vegetables can significantly contribute to muscle loss.

Genetic disorderslike spinal muscular atrophy or muscular dystrophy due to gene mutation can also lead to muscle loss.

Similarly, Medical Conditions like ALS, Arthritis, and Myositis can also weaken muscles.

In some cases, your doctor may recommend physiotherapy, which can help improve muscle strength and function and prevent immobility. Exercises and training under the guidance of a physical therapist can be very helpful in these cases.

Also read : Understanding the structure and form of the knee

One of the best ways to combat muscle degeneration is to include strength training in your day to day life. Training with weights is a great way to exercise your muscles, keep them moving and strengthen them.

Benefits Of Strength Training

To begin with, let’s take a look at the benefits of strength training :

• Reduces symptoms of osteoarthritis, diabetes, osteoporosis, back pain, and depression
• Helps in weight management
• Improves balance
• It helps in sleeping better
• Improves glucose control
• Increase strength and muscle mass while raising metabolism

Also read : Why Is Swimming Good For Back And Knee Pain?

Exercises you can do at home

Strength training or weight training can seem daunting, but it can become one of the best parts of your daily routine. With consistency and dedication, it can help your health bounce back!

We have curated a list of strength training exercises you can refer to!

Squats :

Squats are a great exercise to help with mobility. They strengthen your lower body and core, thereby assisting you in taking the stairs, sitting in and getting up from a chair or picking things up from the floor.

Wall Push-ups :

Wall push-ups are one of the best ways to strengthen your upper body without any equipment. A great way to work the muscles in your chest and shoulders, all you need is a wall, and you’re all set for the workout.

Glute Bridges :

Sitting for long hours throughout the day can tighten the hip muscles. The glutes are the largest muscle group in the body, and this particular exercise can help open the hips.

One Leg Balance :

A common issue that can arise from losing muscle mass is losing balance, leading to other problems like an increase in the risk of a fall. One leg balance is a great way to fine-tune balance and coordination skills. This will also highlight the presence of inconsistencies if any.

Resistance Band Row :

Mix up your workout routine with a resistance band! A piece of simple equipment to invest in, rowing with a resistance band will work your upper back, thus strengthening it and improving posture.

Side Planks :

Side planks are a great way to improve core strength and work the shoulders, which can often become problematic as you age.

While most of the above mentioned exercises use body weight to train muscles, you can always take it up a notch by adding external weights. You could also incorporate rehabilitation aids such as Resistance Bands to help you exercise. Resistance bands can be used in squats, lateral raises, and bicep curls, among other exercises. You could also use Weight Cuffs for your ankle or wrist during weight lifting.

If you suffer from muscle loss due to genetic or medical conditions, work with a physical therapist to curate a routine to help you gain mobility. Strength training exercises are an amazing way to work out while also improving the quality of your life. However, to assess your capability and avoid injury, talking to a doctor or certified health and fitness professional to curate a suitable routine is essential! You can browse our website for more exercise aids!

Sources : A Healthy Aging Guide to Strength Training and Stretching at Home
What to know about muscle atrophy
The Intensity and Effects of Strength Training in the Elderly - PMC.
12 Best Equipment-Free Strength Exercises for Older Adults | US News
Sarcopenia (Muscle Loss With Aging): Symptoms, Causes, and Treatments
Muscle atrophy: Causes, symptoms, and treatments
Resistance band exercises