Muscle loss, or sarcopenia, begins as early as age 30 and accelerates after 60. While genetics may play a role, recent research shows that it is possible to reverse muscle loss after 60 in as little as 12 weeks.
Watch the video below to learn the 2 things you MUST do to reverse muscle loss after 60.
Can You Reverse Muscle Loss After 60?
Many people think that muscle loss is inevitable as you age.
While most people won't be as strong at age 80 as they were at age 20, some people are able to maintain most of their muscle mass while others waste away to skin and bones.
So what's the difference?
Recent research published in the Archives of Gerontology & Geriatrics showed that
"Progressive strength training can reverse sarcopenia stage in middle-aged and older adults regardless of their genetic profile."
71 middle-aged and older adults were divided into a progressive resistance training group and a control group. By the end of 12 weeks, the progressive resistance training group either maintained or improved their muscle mass moving from sarcopenic to non-sarcopenic.
Furthermore, they found no association of the ACTN3-R577X polymorphism gene with sarcopenia at any any point in the study.
Progressive Resistance Training
To rebuild muscle, you need to perform resistance exercises and gradually increase the difficulty over time.
This can include bodyweight exercises, resistance bands, or weights.
Training 2-3 times per week for 20-30 minutes can lead to significant improvements.
Lower Body Strengthening: Sit-to-Stand
One of the best exercises to reverse muscle loss in the legs is the sit-to-stand exercise.
- Sit at the front edge of a chair with feet hip-width apart.
- Pull your feet back so they are under your knees.
- Lean forward slightly and push through your heels to stand up.
- Squeeze your glutes and straighten up.
- Slowly lower back down and repeat for 10 reps, building up to 3 sets.
Upper Body Strengthening: Wall Push-Ups
Wall push-ups help strengthen the arms, shoulders, and chest.
- Stand facing a wall with hands at shoulder level.
- Step back to create a slight lean.
- Lower yourself toward the wall by bending your elbows.
- Push back to the starting position.
- Increase difficulty by stepping further back or progressing to floor push-ups.
The Role of Nutrition
Exercise alone isn’t enough—you need proper nutrition to support muscle growth.
Make sure to get enough protein, vitamins, and minerals to aid in muscle recovery and growth.
Research reports that seniors need 1.2-2.0 grams of protein per kilogram of bodyweight per day.
That's 0.55-0.91 grams of protein per pound of bodyweight.
Unfortunately though, many seniors don't get anywhere close to that amount of protein in their diet.
Proteins are the building blocks of muscle. Without enough protein there's no way to build muscle, just like you can't build a house without the raw materials.
You need to eat enough protein to reverse muscle loss after 60!
You can learn more about source of protein in this post.
Final Thoughts
Muscle loss is not inevitable. With progressive strength training and proper nutrition, you can reverse muscle loss after 60.
Start today and take control of your health!
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