It’s Never Too Early or Late To Weight Train

By Jamie Bussin and Dr. Sender Deutsch DC

As we age, the quality of the muscle starts to change. When we’re young our muscle fibers are strong, but as we get older the fibers become a combination of muscle and fat and we progressively lose muscle mass- a condition known as sarcopenia. We become weaker and more fatigued. And if we don’t do something about it our muscles continue to atrophy and we get…flabby.

Sarcopenia starts around the age of 30. From that time we see a 3 to 8% decline in muscle mass and muscle strength per decade as we age. And the muscle loss progressively increases throughout our lives. Unless you’re engaging in a resistance strength training program. It’s best to start weight training as early as possible, because you can ultimately gain more muscle mass throughout your lifetime to prevent this type of atrophy and decline. 

Why should we care about muscle loss? If our bodies naturally lose muscle mass as we age, what does it matter? According to rehab specialist Dr. Sender Deutsch, “maintaining your muscle mass ensures your quality of life, longevity, but also prevents injuries. The highest risk factor above the age of 60 is falling. You fall because of loss of strength, loss of stability within the joint, loss of balance, equilibrium.”

How does weight/resistance training reduce muscle loss? According to Sender, when you engage in resistance training, you break down your muscle cells at a microscopic level and cause those cells to regenerate. So you can think of it as growing new tissue. Young children heal quickly because cells are constantly turning over. Strength training facilitates one’s ability to turn over (muscle) cells at a very microcellular level to enhance function. 

When should we start weight/resistance training? If sarcopenia starts at age 30, then it’s really never too early to start taking steps to mitigate. But, it’s also never too late. Contrary to common belief, you can actually build muscle in your 50’s, 60’s or even 70’s. You don’t have to use heavy weights. Doing body weight training is a great way to start.

What regimen will make a difference? In order to reverse muscle mass loss, Sender recommends working out 3 times a week – making sure to work each body part (arms, back, core and legs) at least twice a week. Again, you don’t have to use heavy weights. But you do need to bring your muscles to “fatigue”.

What is muscle fatigue? Sender describes the feeling as follows, “with that last couple of repetitions, you’re kind of feeling winded. It’s that feeling when you’re walking up a flight of stairs if you’re deconditioned. Or you’re a little bit out of breath. You can’t push, and you can feel that burn in the muscle. The lactic acid builds up in the muscle. You really can see the increased blood flow and circulation to the tissue.”

How much time is required? My weight training sessions take approximately 40-45 minutes, including brief rests between sets. Sender agrees, noting that if you’re weight training for more than an hour, you’re not working hard enough. At approximately the 40 minute mark neurological fatigue sets in if you’re achieving muscle fatigue. 

The collateral benefits of strength training: Other than preventing sarcopenia, weight training brings other benefits. 

  1. Pain prevention and rehabilitation: weight training creates new neuromuscular skeletal connections
  2. Reduce injuries: weight training stabilizes and strengthens our joints and reduces injuries up to 50%
  3. Prevent neurocognitive decline 
  4. Improve posture
  5. Increase body awareness
  6. Better balance

So, whether you’re young or old, it’s always a good time to start weight training. What are you waiting for?