Sarcopenia, a decline in skeletal muscle with age, is inevitable. I have experienced symptoms of this and have then taken measures, which includes weight lifting. It has helped a lot.
Preventing Muscle Loss Among the Elderly
2010 Aug 31 Doctors Seek Way to Treat Muscle Loss
Causes of the loss of muscle mass or strength might include hormonal changes, sedentary lifestyles, oxidative damage, infiltration of fat into muscles, inflammation and resistance to insulin. Some problems stem from the brain and nervous system, which activate the muscles.
Experts say the best approach to restoring or maintaining muscle mass and strength is exercise, particularly resistance training.
2019 Jan 08 How to Lose Weight Safely as You Age
2019 Feb 19 How to Take On Your Workouts After 40: Great article on the workout differences for older guys
2019 Mar 20 Can exercise reverse the ageing process?
2019 Mar 22 Why Lifting Weights Can Be So Potent for Aging Well
2019 Jan 19 The 3 Top Mistakes Men Over 40 Make When Trying Lose Weight: interesting video.
Men can’t lose weight because:
- Low testosterone levels: good cholesterol comes from healthy fats, cholesterol needed to produce testosterone, needs carbs. Low carb diets increase cortisol, which kills testosterone
- Catabolic Cardio: Doing long cardio workout reduces T, promote muscle loss, increase cortisol levels -> reduce T
- workout too often, body can’t recover fast enough for too hard a workout
EPOC: exercise post oxygen consumption, after-burner effect
total body workout
2018 Nov 22 To Delay Death, Lift Weights
2019 Oct 28 How to grow older but not fatter: weights, HIIT, walking 10,000 steps a day and eating vegetables among key tips: Mentions the importance of resistance training and sarcopenia
2020 Jul 04 Does the key to anti-ageing lie in our bones?: The role of osteocalcin and sarcopenia
2013 Nov 15 Muscle Loss and Aging
2015 May 18 Improving Muscle Health: Relying on exercise based interventions to improve muscle health, but also augmenting with other therapies
10:06 exercise based interventions are and will remain the best thing we can do for these patients, but if we can augment those exercise based interventions with novel and emerging therapies that also impact muscle health, I think that’s a really powerful combination.
Reversing Sarcopenia and Living a Full, Active, Long Life: A bit long winded, but he says that sarcopenia can be reversed by strength training to failure. This will allow you to age gracefully and maintain mobility and health.
2017 Aug 24 How to Avoid Sarcopenia (Muscle Loss from Aging)
How to reverse the loss of muscle mass associated with aging
…progressive resistance exercises can produce substantial increases in strength and muscle size, even in the oldest of the old. National Institute of Health
Just Move: Scientist Author Debunks Myths About Exercise And Sleep
And one of the really sort of serious negative consequences of that is that our muscles dwindle, they atrophy. There’s a technical term for that, which I think is illuminating — it’s called “sarcopenia.” Sarco means “flesh” in Greek and penia means “loss” — so “flesh loss.” But basically it’s frailty. And as we get older and become more frail, a vicious circle sets in because we walk more slowly, it’s harder to get out of a chair and that makes us even less likely to be physically active, which keeps that cycle going…
And the mechanisms that get turned on when we do a little bit of strength training don’t diminish with age. So if you’re in your 80s or 90s and you do a little bit of strength training, you’ll still get enormous benefits.
Staying Strong as you Age What you Should Know about Sarcopenia: Good video on scarcopenia (age-related muscle loss), diet, and adding more protein to your diet when you are older.
Lifting Weights When You Are Over 50 (The TRUTH): discuses the benefits of strength training outside of burning more calories and gaining strength.
WHAT IS SARCOPENIA | Preventing Muscle Loss With Age
Impact of Age on Muscle (Sarcopenia) | Muscular System 09 | Anatomy & Physiology: Starts at 13:45
WALKING is great, but it’s NOT ENOUGH for Women over 50: Walking, strength training and balance training
Size, Strength, and Aging: Dr Mike Israetel is great 6:13: 40-60yo, 10:27: 60+ yo. Dr Mike tells you the benefits of strength training at an older age, though he does not mention sarcopenia. The message is all there. Strength training will preserve your body so you can do activities for daily living when very old.
Lifting Weights? Your Fat Cells Would Like to Have a Word: I’m unsure if muscle cells talk to fat cells after strength training, so you decide.
A new start after 60: ‘I was sick, tired and had lost myself – until I began lifting weights at 71’
Lift Weights, Eat More Protein, Especially if You’re Over 40
The researchers also looked for the sweet spot for protein intake, which turned out to be about 1.6 grams of protein per kilogram of body weight per day. In practical terms, that would amount to about 130 grams of protein a day for a 175-pound man. (A chicken breast has about 45 grams of protein.)
Keeping Aging Muscles Fit Is Tied to Better Heart Health Later: For men at least, entering middle age with plenty of muscle may lower the later risk of developing heart disease by more than 80 percent.
strength standards: Includes a 1 rep max calculator, which is so much safer than actually doing it
Strength calculator for pullups, squats, bench press, estimates your 1 rep max
I Didn’t Start Weight Lifting Because I Wanted to Be Strong: Good article on the experience of strength training, weight loss and living
I always thought that if I dieted hard and long enough, my body fat would melt away to reveal my muscles underneath. What I didn’t realize was that too aggressive of a diet for too long would wear away at my muscles, too. This left me not only searching for muscles that were harder and harder to find but also biologically undermined me. My muscle was what kept my metabolism high, so the less I had from dieting, the less effective every diet was. My muscles were also what allowed my body to basically function — to move around and feel good. I couldn’t see that my muscles were being affected, which was maybe the most insidious part about the diet industry’s promises of weight loss…
..As instructed, I added a few pounds of weight to every lift every session, I ate my food, and I rested. The little muscle I’d had and accidentally destroyed with dieting was rising from its disordered eating grave. I was no longer gripped by cold. I ran hot, even. And moving around had become easier: bending down, carrying groceries, moving boxes around in the storage crawl space beneath my apartment… To the casual observer, absolutely nothing had changed, but I had never felt better in my entire life. I didn’t know I could feel so different.
Weightlifting at 56 is the most empowering journey I have ever been on: A happy story, and one that I share, though I don’t have a personal trainer
How to Master the Pull-Up: The trick is to break the movement into pieces and train with patience and deliberateness.
This Simple Piece of Equipment Could Elevate Your Workout: A jump rope can increase your agility and speed while giving you a great workout in half the time of a run.
10 Myths that Keep You From Getting Fit After 50
The Older You Get, The Heavier You Should Lift (With Dr. Jonathon Sullivan): An interesting methodology that is counter to the medical profession’s advice. Lift heavier, lower rep ranges, less volume and more intensity, even if you are older, progressive overload but preserve ligaments, cartilage, joints.
7 Incredible Benefits of Lifting Weights That Have Nothing to Do With Building Muscle: Boost your mood, reduce back pain, and much more!
Can You Pass the 10-Second Balance Test?: There’s a link between strength training, balance and not falling in old age
Harvard professor debunks the biggest exercise myths | Daniel Lieberman: Scarcopenia is mentioned at 4:34
How to Use Gym Equipment | Beginner’s Guide: Really good intro vid on how to use gym machines, Upper Body Machines
A new reason to build muscle: brain health
On the surface, these results aren’t surprising. After all, points out Stéphanie Chevalier, a professor at McGill’s School of Human Nutrition and the study’s senior author, previous studies have found that low strength and lack of physical activity predict more rapid cognitive decline.
2022 Nov 07 Globe readers asked me about exercise and aging. Here’s what I told them
If aging has a nemesis, its name is “sarcopenia.” This is the fancy scientific name given to the involuntary loss of muscle mass that naturally occurs as we grow older. Sarcopenia begins to set in at around 30, at which point humans lose anywhere from three to five per cent of their muscle mass annually. After 60, the decline is even more pronounced.
Even if you have zero intention of competing as a bodybuilder, this information should scare you some. Sarcopenia increases the likelihood of falls, and also the likelihood that your body will suffer serious damage in the process. Not only that, but as muscle mass decreases, fat mass increases, a combination that can lead to type 2 diabetes, obesity, heart disease and osteoporosis.
Scientists don’t know exactly why our muscles start to wither away at such a young age, but there is ample evidence to suggest that resistance training is the best remedy. And the prescription is the same for all but the most competitive of athletes: two to four sessions of total-body resistance training on a weekly basis, with each session lasting between 20 to 60 minutes…
2022 Dec 21 You Can’t Build Muscle OVER 40 Naturally!: Jeff Cavalier mentions scarcopenia at 14:12
2022 Nov https://www.youtube.com/watch?v=bEcSogiDwTw: Strength training, large muscle mass, high intensity, short resting periods, high volume, will increase testosterone, but only for a short period. So you need to keep lifting
2022 Feb 02 50-year-old muscles just can’t grow big like they used to – the biology of how muscles change with age
2023 Mar 06 How fitness can be a form of self-care and self-compassion: How strength training is good for your mental health and combating depression
2023 Feb 28 Cardio vs Weights After 50 (Wish I Knew this Sooner): at 16:48 she talks about strength training’s importance after 40. She talks about a mental shift required from stressing cardio when in your 30s to strength training later. Interesting concept.
2023 Sept 6 Reasons Why WEIGHT Training is BETTER Than CARDIO For Long-Term Weight / Fat Loss: He goes through 1) resistance training builds muscle -> increases basal metabolic rate BMR; cardo decreases BMR; 2) cardio metabolic adaptation: You get used to cardio, so then you need more cardio time
2023 Apr 28 Walking ISN’T Really Exercise!?: Dr. Mike Israeltel, 2:40
2023 Apr 24 7 Ways to Reverse Muscle Loss with Age!: Starts out explaining age related muscle loss without calling it sarcopenia. Good up to 09:20, then goes into general lifestyle issues
2023 June 02 10 CRUCIAL Exercises for a Strong Lower Back: Alex Bromley; great list of lower back exercises
2023 Jun 26 Hypertrophy is a Side Effect: Dr Doug McGuff, 08:46 “To our body, hypertrophy is an undesired side effect that is heavily negatively regulated”. This is so counter to the strength training culture of today. Most of us are lifting to get as big as possible, but this may be incorrect thinking.
2020 June 09 You’re never too old to regain that lost muscle. And you can do it at home.: Overall a good article explaining sarcopenia, but a little confused as to recommend high reps and a single set, then talks about the importance of intensity
2023 Aug 25 Everyone should be lifting weights. Here’s why
2023 Jul 12 Weightlifting has many health benefits and it’s easy to get started, researchers say
2023 June 18 Osteoporosis is a silent disease. Here’s what experts say about how to prevent it
The importance of exercise for bone health continues throughout our lives, with a particular focus on weight-bearing and balancing activities, and less focus on aerobic activity, experts say.
When we put stress on our bones, that stimulates them to build bone density.
Examples of weight-bearing exercises are walking — particularly with Nordic poles — jogging, strength training and dancing.
2023 Sep 13 PLEASE tell anybody OVER-65: Stay STRONG by doing THIS: Dr. Suneel Dhand, mentions sarcopenia at 2:47, the whole video is about strength training and its benefits for the elderly
2023 Sep 21 Your Lifting Might Be the Depression (New Study): How strength training improves depression
2023 May Protein and exercise: The secrets of healthy aging?: sarcopenia mentioned at 38:50
2023 Sep 25 What Is Creatine? Can It Treat Sarcopenia (Muscle Loss with Age)?Good definition but does not tell you what to do to prevent it
2022 Number 1 Method to Reverse Sarcopenia and Muscle Loss in 4 steps!1. sufficient protein, 2. Strength training, 3. 3-4 protein meals 4. Cholene (egg yolks)
2023 Oct 07 AGE WELL? never calorie deficit! Go high protein & fat; Resistance train to failure: BEN BIKMAN, Dr, strength training at 2:10
2023 Mar Sarcopenia, what is it, what is the cause and what can you do about it?
2023 Oct 16 THIS Exercise lowers your Glucose Level: 8:30 “relative sarcopenia” or “skinny fat”, higher fat to muscle ratio, more common in older populations, more common in Asian populations
2023 Oct 19 Resistance training: how to stay strong as you ageProf. Brad Schoenfeld: 7:16 sarcopenia, really good discussion for those of us that lift weights for health. During menopause women lose estrogen and are prone to osteoporosis, that resistance training can mitigate this.
2023 Apr 11 Ways to REVERSE Insulin Resistance! (EASY + EFFECTIVE) 2022: 7:46 lift weights 08:34 intermittent fasting
2022 Dec 20 Best Exercise For Insulin Resistance Weight Loss: 2:45 strength training: more muscle means insulin can pass more glucose to the muscles, more muscle means more absorption of glucose,
2023 Dec 11 3 Reasons You Should Supplement With Creatine: Dr Darren Candow; long but quite thorough, especially with the new research outside of strength training
2024 May 05 Staying Strong: Tips to Preserve Muscle Strength with Age: Dr. Andrea Furlan
2024 May 13 To become a better runner, start strength training: A good article for cross-training sports
2024 May 15 Seven Health Benefits of Gaining Muscle: Whether you want a muscular look or you want to avoid it, you should know how muscle changes your body for the better.: A look at the non-aesthetic benefits of strength training. Sarcopenia is also mentioned.
2024 Jun 29 Sarcopenic Obesity: Dr. Ben Bikman: Sarcopenic obesity is a combination of sarcopenia and obesity, and affects an estimated 10% of older adults. When one is obese, muscles are larger in order to carry the extra load. In older adults, due to scarcopenia muscles do not grow. 7:50 17:56 21:10 Sarcopenia, the natural loss of muscle mass results in less muscle able to absorb dietary glucose, resulting in higher blood glucose levels, and therefore insulin resistance and increased body fat. 18:57 insulin resistance is a result of too much insulin, and high insulin promotes fat cell growth. Too much insulin is a key driver of insulin resistance. The higher insulin gets the more the body wants to store energy as fat, which increases obesity. 09:58 Increased obesity results from high insulin levels, which does not block the breakdown of muscle mass (inhibits proteolysis), this resulting in a faster loss of muscle, or sarcopenia. If the muscle is insulin resistant, insulin is less able to defend the loss of muscle. 27:00 “We need to focus on reducing insulin. When we reduce insulin but let the calories be what they will: Control carbohydrates, prioritize proteins, don’t fear fat. Those are the three pillars of reducing insulin and losing weight.”
2024 Sept 18 Creatine & Healthy Aging: Myth vs. Reality: Dr Stephen Cornish, UManitoba, creatine researcher
2024 Oct 11 Everyone over 50 needs this supplement: Creatine: Dr Boz (Annette Bosworth)
2024 Nov 25 What the science says creatine supplements can, can’t and might do: Good article on creatine, as well as hints about ongoing and future research
2024 Dec 19 Creatine Explained: 5 Science-Backed Benefits You Didn’t Know: Simon Hill, with some new studies on the benefits of creatine monohydrate; pretty thorough presentation: research, benefits, dose, which creatine version
2025 Jan 18 PLEASE tell anybody OVER-65 in your life: You MUST start doing THIS: Dr. Suneel Dand, terrible title, but this vid is all about strength training for older adults
2025 Jan 17 Early Warning Signs You’re Becoming ‘Frail’ —and How to Prevent It as You Age; middle of the article mentions sarcopenia and strength training
2025 Feb 08 The Complete Guide to Creatine: Myths, Science, and Benefits – What Research REALLY Shows: Dr Sean Hashmi, an excellent summary of the myths and benefits of creatine
2025 Feb 15 I’ve been max dosing creatine for 6 months but did not expect this…: Dan Go: Interesting experiment on dosing 15g creatine per day
2025 Mar 07 Benefits of creatine extend far beyond gym bro culture: small article, explains muscle strengthening benefits and some cognitive benefits
2025 Mar 16 Thinking about creatine supplements for your workout? Here’s what you need to know: Creatine provides notable boosts for muscle and skeletal strength, with some mental benefits; an overall correct article on creatine, some content is repeated, the negatives of creatine loading have been exaggerated and hten repeated.
2025 Apr 01 Creatine: Everything You NEED to Know Before Taking: Athlean-X, really good video on creatine
2025 Apr 01 This Supplement Improves Strength, Recovery, & Muscle Performance (backed by science): Dr. Darren Candow, on creatine benefits
2025 Apr 11 Sarcopenia: What You Need To Know: University of California Television (UCTV); pretty good description of sarcopenia. I don’t know why she said to avoid fasting for more than 13 hrs.
2025 Jun 12
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