Why Do We Get Weaker With Age?

It is completely natural for our strength to decline as we age, but this does not mean it’s impossible to maintain—or even increase—muscle strength with the right training and lifestyle. Understanding why we lose strength with age can help us take the right steps to slow down or counteract the loss of muscle mass and function.

Muscle Atrophy and Age-Related Changes

One of the main reasons for age-related weakness is sarcopenia, the gradual loss of muscle mass. From around the age of 30, muscle mass decreases by 3–8% per decade, and this process accelerates after the age of 60. Several factors contribute, including hormonal changes, reduced physical activity, and altered nutritional needs.

Effect: Reduced muscle mass leads to weaker muscles, affecting mobility and quality of life.

Hormonal Changes and Their Effect

Another factor is declining hormone levels. Both growth hormone and testosterone play crucial roles in muscle building and maintenance. In men, testosterone decreases with age, leading to reduced muscle mass and strength. In women, menopause results in lower estrogen levels, which can also impact muscle health.

Effect: Lower hormone levels make it harder to build and maintain muscle mass.

Reduced Physical Activity

As people age, they often become less physically active. Pain, stiffness, or a lack of motivation may reduce activity levels, and inactivity accelerates muscle loss and weakness. Over time, this can significantly increase the risk of falls and injuries.

Effect: Inactivity accelerates weakness and decreases flexibility and coordination.

Nutrition and Muscle Strength

Nutrition plays a major role in maintaining muscle mass. With age, the body may have a harder time absorbing essential nutrients—especially protein, which is vital for muscle repair and growth. A diet too low in protein contributes to muscle atrophy, while a nutrient-rich diet supports muscle health.

Effect: Poor nutrition leads to muscle loss and declining muscle health.

How to Counteract Age-Related Weakness

Although muscle loss is natural, there are effective ways to slow it down and stay strong:

1. Strength Training

Strength training is the most effective method to prevent muscle loss. Research shows that even adults over 60 can significantly increase strength with regular resistance training.

Effect: Increases muscle mass, improves balance, and reduces the risk of falls.

2. Regular Physical Activity

In addition to strength training, cardiovascular activities like walking, cycling, or swimming support overall health and endurance. A combination of strength and cardio training provides the best results.

Effect: Improves endurance, flexibility, and overall muscle strength.

3. Protein-Rich Diet

A higher protein intake supports muscle maintenance and growth. Sources include lean meats, fish, eggs, beans, and dairy. Protein intake after training is particularly important.

Effect: Provides the building blocks for muscle repair and growth.

4. Rest and Recovery

Muscles need rest to grow. Adequate sleep and rest between workouts are crucial for recovery and strength maintenance.

Effect: Supports repair, growth, and long-term muscle health.

Summary

Losing strength with age is natural, but strategies like strength training, regular activity, a protein-rich diet, and proper recovery can help maintain or even improve muscle strength. These habits not only reduce the risk of falls and injuries but also improve overall health and independence in older age.

Sources:

1. Cruz-Jentoft, A. J., Baeyens, J. P., Bauer, J. M., Boirie, Y., Cederholm, T., Landi, F., ... & Zamboni, M. (2010). Sarcopenia: European consensus on definition and diagnosis. Age and Ageing, 39(4), 412–423. https://doi.org/10.1093/ageing/afq034(Støtter definisjonen av sarkopeni og nedgangen i muskelmasse med alder.)

2. Peterson, M. D., Rhea, M. R., & Sen, A. (2010). Resistance exercise for muscular strength in older adults: A meta-analysis. Ageing Research Reviews, 9(3), 226–237. https://doi.org/10.1016/j.arr.2010.03.004(Støtter effekten av styrketrening for å øke muskelstyrke hos eldre.)

3. Fielding, R. A., Vellas, B., Evans, W. J., Bhasin, S., Morley, J. E., Newman, A. B., ... & Zamboni, M. (2011). Sarcopenia: An undiagnosed condition in older adults. Current consensus definition: Prevalence, etiology, and consequences. Journal of the American Medical Directors Association, 12(4), 249–256. https://doi.org/10.1016/j.jamda.2011.01.003(Underbygger betydningen av fysisk aktivitet og ernæring for å motvirke muskelsvinn.)

4. Deutz, N. E. P., Bauer, J. M., Barazzoni, R., Biolo, G., Boirie, Y., Bosy-Westphal, A., ... & Singer, P. (2014). Protein intake and exercise for optimal muscle function with aging: Recommendations from the ESPEN Expert Group. Clinical Nutrition, 33(6), 929–936. https://doi.org/10.1016/j.clnu.2014.04.007(Støtter anbefalingen om økt proteininntak hos eldre for å bevare muskelmasse.)

5. Morley, J. E., & Anker, S. D. (2009). Anorexia of aging: A new challenge for the clinician. Reviews in Clinical Gerontology, 19(3), 221–238. https://doi.org/10.1017/S0959259809990135(Støtter hvordan endringer i appetitt og næringsopptak kan påvirke muskelhelse med alderen.)

6. Fragala, M. S., Cadore, E. L., Dorgo, S., Izquierdo, M., Kraemer, W. J., Peterson, M. D., & Ryan, E. D. (2019). Resistance training for older adults: Position statement from the National Strength and Conditioning Association. Journal of Strength and Conditioning Research, 33(8), 2019–2052. https://doi.org/10.1519/JSC.0000000000003230