Sarcopenia

Sarcopenia is the age-related loss of muscle mass, which can begin as early as about age 30 in sedentary people.^{1Schoenfeld and Snarr (eds.), NSCA’s Essentials of Personal Training, 3rd ed., p. 97.} Muscle quality declines too: the same amount of muscle produces less force, with the greatest losses in high-threshold motor units.^{1Schoenfeld and Snarr (eds.), NSCA’s Essentials of Personal Training, 3rd ed., p. 97.} Losses of strength and rapid force production affect everyday tasks and may be linked to more falls.^{1Schoenfeld and Snarr (eds.), NSCA’s Essentials of Personal Training, 3rd ed., p. 97.}

The NSCA reports strength declines of 10 to 20% per decade in older adults and power declines of 30 to 40%.^{2Schoenfeld and Snarr (eds.), NSCA’s Essentials of Personal Training, 3rd ed., p. 513.} Much of the muscle loss is attributable to inactivity.^{3Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 164.} Body weight can hide changes in body composition, since inactive adults usually gain more fat than they lose muscle.^{2Schoenfeld and Snarr (eds.), NSCA’s Essentials of Personal Training, 3rd ed., p. 513.}

In practice

Resistance training is highly effective against sarcopenia, while endurance training generally doesn’t counteract it.^{4Ozemek et al., ACSM’s Guidelines for Exercise Testing and Prescription, 12th ed., p. 353.} The NSCA reports muscle gains of about 1 pound (0.5 kg) a month over the first few months of resistance training in older adults.^{2Schoenfeld and Snarr (eds.), NSCA’s Essentials of Personal Training, 3rd ed., p. 513.}

Include power exercises such as medicine ball throws and kettlebell swings, since power declines fastest and low power is linked to falls, frailty and functional decline.^{5Ozemek et al., ACSM’s Guidelines for Exercise Testing and Prescription, 12th ed., p. 443.}

Expect slower recovery and more variable responses than in younger clients.^{6Schoenfeld, Science and Development of Muscle Hypertrophy, 2nd ed., p. 181.} Schoenfeld reports that muscle gains above 20% are routine and that people over 75 still respond to training.^{6Schoenfeld, Science and Development of Muscle Hypertrophy, 2nd ed., p. 181.}