Muscle strength decline begins much earlier than you might think.
We all naturally realize that as we get older, we lose strength. To carry our shopping bags, to lift our children or grandchildren… It’s a physiological fact, muscle strength decreases with age. But when exactly does it start?
It is difficult to answer this question precisely according to Doctor Marc Rozenblat, President of the National Union of Sports-Health Doctors and the French Society of Orthopedic Manual Medicine and Medical Osteopathy. “Muscle strength begins to decline at the end of height and weight growth, that is, around 23-24 years of age in women and a maximum of 30 years of age in men”he informs us. From that point on, muscle mass declines by about 1% per year, and this is irreversible, even in great athletes. “This is also the reason why it is rare to see champions who are over 30 years old”continues the sports doctor. Called “sarcopenia”, this process accelerates from the age of 40 and then at 50, more or less quickly depending on the individual.
Sarcopenia is characterized by a progressive decrease in muscle mass and strength in favor of fat mass. The loss of muscle strength usually goes unnoticed for many years, until it can affect everyday tasks such as climbing stairs or going from a sitting to a standing position. In an advanced stage, sarcopenia increases the risk of falls and fractures. Certain factors such as medication, insufficient protein intake, inflammatory, rheumatic or neurological pathologies, as well as physical inactivity can accelerate it.
“The loss of muscle mass and strength depends primarily on the amount of muscle fibers you have.”observes the specialist. Physical activity and muscle strengthening are essential to slow down the process of muscle wasting. On the other hand, this has no impact on strength, according to our expert. “Weight training allows you to use the muscle fibers that are present, but that doesn’t mean you won’t lose muscle mass and strength. People who do weight training generally have muscle volume, but it’s not strength, strictly speaking.”he is keen to qualify. In addition to regular physical activity, it is essential to increase protein intake in order to preserve muscle mass.