The Health Risks of Muscle Loss, Especially for Women, and the Crucial Role of Strength Training for Overall Health
As we age, our bodies undergo a series of changes that can impact mobility, quality of life, and independence. One of the most significant and often overlooked processes is sarcopenia, the progressive loss of skeletal muscle mass and strength. Sarcopenia is a condition that affects millions of older adults and is linked to a wide range of negative health outcomes, including frailty, increased risk of falls, and a reduced ability to perform daily activities. While sarcopenia is a natural part of aging, recent studies highlight that women are particularly at risk, and strength training has emerged as one of the most effective interventions to counteract this decline.
What is Sarcopenia?
Sarcopenia is defined as a syndrome characterized by a progressive and generalized loss of muscle mass and strength, leading to decreased physical function. The condition becomes more prevalent with age, especially after the age of 50, with an accelerated decline after the age of 70. Research suggests that sarcopenia can lead to significant disability, frailty, and an increased risk of death, particularly in older adults.
Sarcopenia and Women: Why the Risk is Greater
While sarcopenia affects both men and women, research shows that women may experience a more pronounced decline in muscle mass and strength as they age. The incidence of this common geriatric syndrome is sex-specific and the onset of sarcopenia in women has been shown to be directly attributable to menopause. The hormonal shifts of menopause contribute to a faster loss of lean body mass and a higher likelihood of developing sarcopenia later in life.
Additionally, women are more likely to experience age-related muscle loss in the lower limbs, which is crucial for maintaining mobility and balance. This increased risk in women makes muscle loss and sarcopenia a particularly significant health concern for aging females, as muscle loss is directly associated with a higher risk of falls, fractures, and even mortality.
Health Risks Associated with Sarcopenia
Sarcopenia- and age-related muscle loss in general- is associated with a higher incidence of disability, frailty, and even death in older adults. It also contributes to an increased risk of falls, fractures, and hospitalizations, which can further impact quality of life. People with sarcopenia also experience a decrease in metabolic function, contributing to conditions like obesity and insulin resistance. Age-related muscle loss makes it more difficult to maintain a healthy weight, which means strength training is actually great for weight loss- more on that later.
The negative effects of sarcopenia on health are particularly pronounced in older women. This functional decline often manifests as difficulty in performing activities of daily living, such as walking, climbing stairs, or carrying groceries, leading to a loss of independence and a reduced quality of life. However, the benefits of strength training on preventing and treating sarcopenia and age-related muscle loss may be more pronounced in women. An article published in the American Journal of Preventive Medicine demonstrates that women who are physically active are cutting their risk of muscle loss in half, while there was no association found in men between strength training and sarcopenia.
The Role of Strength Training in Combating Sarcopenia
Strength training has emerged as one of the most effective ways to prevent and even reverse sarcopenia. Numerous studies have shown that regular resistance exercise can help preserve and increase muscle mass, improve strength, and enhance overall functional capacity. Medical professionals and practitioners are urged to deliver a “pragmatic person-centered approach” with each client, “to guide individualized resistance exercise prescriptions” (Hurst, et al.). Working with a coach to focus on form and to develop a periodized program is the most effective course of action if you are new to strength training, or if you need to get back into the swing of things after a hiatus.
Older adults who engage in a strength training program three times a week experience a significant increase in muscle strength and lean muscle mass compared to adults who do not participate in strength training. Increase and maintenance of muscle mass is associated with better physical performance and a reduced risk of falls and fractures.
Strength training works by stimulating muscle fibers to grow and adapt in response to progressive resistance. It not only increases muscle mass but also improves muscle function, joint stability, and bone health. For women, who are at a heightened risk of osteoporosis and frailty, resistance training also helps to enhance bone mineral density, thus reducing the risk of fractures. Strength training is particularly effective for older women in preventing osteoporosis, a condition that frequently co-occurs with sarcopenia.
Strength Training Guidelines for Older Adults
While there is no prescriptive dose of strength training that has been developed, an individualized approach to strength training is what is recommended.
To reap the benefits of strength training, older adults should engage in exercises that target all major muscle groups at least two to three times a week. The U.S. Department of Health and Human Services recommends that older adults incorporate strength training into their routines, starting with light weights or resistance bands and gradually increasing intensity. Exercises such as squats, lunges, push-ups, and resistance band exercises can be adapted to different fitness levels and provide significant benefits to muscle strength and function.
In addition to strength training, aerobic exercises such as walking, swimming, or cycling are important for overall cardiovascular health and maintaining physical endurance. Combining both types of exercise can help mitigate the effects of sarcopenia and age-related muscle loss and improve overall physical health.
Conclusion: Strength Training for a Healthier Future
Sarcopenia- and age-related muscle loss in general- is a significant and often under-recognized health risk, especially for women as we age. The loss of muscle mass and strength not only affects mobility but can lead to a cascade of health problems, including frailty, falls, and chronic disease. Fortunately, strength training offers a powerful and effective tool for mitigating these effects, helping to preserve muscle mass, improve physical function, and enhance quality of life.
Regular, consistent strength training should be viewed as an essential component of health and wellness for adults, particularly women. With proper guidance and consistent effort, it is possible to slow or even reverse the effects of muscle loss and sarcopenia, leading to healthier aging and a more active, independent lifestyle.
Sources:
Geraci A, Calvani R, Ferri E, Marzetti E, Arosio B and Cesari M (2021) Sarcopenia and Menopause: The Role of Estradiol. Front. Endocrinol. 12:682012. doi: 10.3389/fendo.2021.682012
Castillo, E., Goodman-Gruen, D., Kritz-Silverstein, D., Morton, D., Wingard, D., Barrett-Connor, E. (2003). Sarcopenia in elderly men and women: The Rancho Bernardo study. American Journal of Preventive Medicine, 25(3), 226-231.
Hurst, C., Robinson, S., Witham, M., Dodds, R., Granic, A., Buckland, C., De Biase, S., Finnegan, S., Rochester, L., Skelton, D., Sayer, A. (2022). Resistance exercise as a treatment for sarcopenia: prescription and delivery, Age and Ageing, 51(2). https://doi.org/10.1093/ageing/afac003