Losing strength is a normal part of ageing. In fact, research has found that from around age 40, adults lose an average of 3% of their muscle strength every year – with muscle mass decreasing by as much as 50% by age 80.
A lack of strength can impact quality of life; increasing the risk of falls, affecting recovery from illness and injury, and making everyday activities like walking, shopping, and cleaning difficult.
However, the good news is that there are plenty of ways to preserve – and boost – your strength. Here are five ways to increase your strength over 50.
Why do we lose muscle with age?
Age-related muscle loss, known as sarcopenia, is a natural part of ageing.
Having less muscle means less strength and mobility, which can lead to frailty and increase your risk of falls and fractures. In fact, research has found that people with sarcopenia are 2.3 times more likely to suffer a low-trauma fracture from a fall, such as a broken hip, leg, arm, or collarbone.
Various factors can contribute to the development of sarcopenia, including poor diet, weight gain, inflammation, lower activity levels, and changing levels of hormones like testosterone. For example, studies have found that low testosterone levels can significantly reduce muscle size.
While some factors are more difficult to control, others, such as diet and activity level, can be altered with simple lifestyle changes.
It’s important to remember that, while muscle loss is more common with age, it doesn’t have to be an inevitability. There are plenty of effective ways to increase muscle strength, whatever stage of life you’re in.
What are the benefits of increasing strength over 50?
As well as increasing the risk of falls, fractures, and disability, sarcopenia can – perhaps less obviously – increase the risk of chronic health conditions, including heart disease.
Research has identified a clear link between muscle loss and weight gain, and the two often occur together. This effect is known as sarcopenic obesity, and studies suggest that it can put people at greater risk of developing health conditions like diabetes, high blood pressure, and heart disease than those who suffer from obesity or sarcopenia alone.
There are impacts on mental health to consider, too. Many people with sarcopenia find that it affects their mobility and ability to live independently, which can increase the risk of depression. This study found that nearly 70% of people with sarcopenia suffer from depression, compared to just 21.5% of those without sarcopenia.
5 ways to increase your strength over 50
1. Stay active
Sedentary lifestyles have been linked with faster muscle loss and weakness.
As well as intentional exercise, research suggests that everyday movement, such as how much you walk each day, is just as important. This study found that just two to three weeks of walking and moving less was enough to decrease muscle mass and strength.
Meanwhile, another study found that walking 7,500 steps a day five days a week (alongside resistance-based exercise twice a week) reduced the risk of developing sarcopenia.
Check out our article, 17 creative ways to increase your daily step count, for inspiration. You’ll also find more ideas in the fitness and exercise section of our website.
2. Take up strength training
Strength training, including weightlifting and resistance exercises, is considered the most effective way to increase muscle mass and strength. Examples of strength training include exercises like squats, lunges, press-ups, and deadlifts.
These can be performed using equipment like gym machines, free weights, and resistance bands – or as bodyweight exercises.
This study found that adults aged 65-94 experienced increased muscle strength after performing resistance exercises (including leg press and leg extension) three times a week for 12 weeks.
To find out more about how to get started with strength training, check out our guides to joining the gym and building strength and balance in your 50s and 60s.
Note: If you’re new to strength training, it’s best to start with bodyweight exercises to avoid injuring yourself.
3. Make sure you’re eating enough protein
Protein is found in every cell and tissue of the body. It has many functions but is particularly important for muscle growth.
As a result, diets that are too low in calories and protein are linked with weight loss and muscle weakness. Meanwhile, high-protein diets have been found to increase muscle size and strength in older adults – including those aged 85 and over.
Experts recommend that older adults eat between 1 and 1.3g of protein per kilogram of their bodyweight a day (alongside resistance training). For example, a 60kg woman would need between 60 and 78g of protein a day; while a 85kg man should aim for between 85 and 110g.
There are plenty of simple ways to add extra protein to your diet. If you’re not sure where to start, check out our article, 12 high protein meal ideas, for inspiration.
4. Take steps to fight inflammation
Inflammation is the body’s natural defence against things like infections, injuries, and toxins.
We need a certain amount of inflammation to stay healthy. For example, you may experience short-term pain, redness, or swelling after knocking your knee. However, research has found that chronic, or long-term inflammation can negatively impact health – including by decreasing muscle mass, strength, and functionality.
In this study, patients with long-term inflammation caused by chronic obstructive pulmonary disease (COPD) lost muscle mass. Another study concluded that high levels of C-reactive protein in the blood (which is a marker for inflammation in the body) was a strong indicator for the future development of sarcopenia.
Chronic inflammation can have various causes, including untreated acute inflammation (for example, injuries or infections), and autoimmune diseases like ulcerative colitis and Crohn’s disease. Research also suggests that lifestyle factors like smoking, stress, and excessive alcohol intake can contribute to chronic inflammation.
So, taking steps to maintain a healthy weight, manage stress, cut back on processed foods, and add more anti-inflammatory foods to your diet can be useful for lowering inflammation. If you’re unsure where to start, experts recommend the Mediterranean diet as an ideal anti-inflammatory diet.
Note: Any changes made should be done in conjunction with your GP or other healthcare professional if you have any underlying medical conditions.
5. Make sure you’re getting enough vitamin D
Vitamin D is one of the 13 essential vitamins that we need to stay healthy. It’s needed for muscle repair and function and also to regulate the amount of calcium and phosphate in the body – both of which keep our bones, teeth, and muscles healthy.
As a result, vitamin D deficiency is linked with several bone conditions, reduced muscle mass, and weakness.
This study found that people over 50 who were deficient in vitamin D were 70% more likely to develop dynapenia (age-related loss of muscle strength that isn’t caused by neurological or muscular diseases) than those who weren’t deficient. Other research has linked vitamin D deficiency with muscle aches and fatigue.
Meanwhile, getting enough vitamin D can help to improve muscle strength. In this study, participants experienced significant increases in muscle strength after taking a vitamin D supplement – with some people able to bench press up to 9kg more.
More generally, vitamin D supports immune system function, which we need to feel well enough to exercise and take care of our bodies.
For more information, have a read of our article; What is vitamin D and why do we need it to stay healthy?
Final thoughts…
While it’s natural to lose strength as you age, it doesn’t have to be inevitable. From increasing your daily step count to trying resistance training and eating more anti-inflammatory foods, there are plenty of simple yet effective ways to boost your strength over 50.
Note: It’s important to speak to your GP before making changes to your diet and exercise routine.
For further reading, head over to the general health section of our website. Here, you’ll find information on everything from bone and bladder health to health and wellbeing courses.
What steps have you taken to increase your strength? Do you have any other tips you’d like to see on our list? We’d be interested to hear from you in the comments below.
