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Maintaining Muscle for Life

Writer's picture: Christian FenoffChristian Fenoff

Updated: Jan 2, 2024



The Bad: Men can lose 3-5% of their overall muscle ass each decade after 30

Testosterone (growth hormone) drops drastically after 40

Women have a similar rate of regression: 5-7% per decade after the same age.


The Good: There’s a way to slow or some cases reverse this natural decline.

The Answer: Weight lifting (well duh…)

Muscle follows the “use it or lose it principle, I’m sure many of you have heard this before. Age-related mobility limitations are a fact of life.30% of adults over 70 have trouble with walking, standing from a seated position (with no support), or climbing stairs.


The culprit (or at least one of the big ones): sarcopenia


I’ll save you the trip to Google… it's the age-related loss of muscle mass.


Muscle growth begins at birth and peaks around 30-35 years old. Maintaining an active lifestyle is the way to maintain your muscle once the breakdown begins.



Strength training (also known as resistance training) is different than aerobic exercises such as running, cycling, or walking. Weightlifting, either with machines or free weights, is one type of resistance training. Other types include using medicine balls or resistance bands, or body weight-bearing exercises such as pushups, squats, or yoga. Resistance training requires our muscles to contract to lift a heavy object against the pull of gravity.


Tips to maintain muscle as we age:


  1. Invest in a trainer

Personal trainers are certified individuals who will get you to your health goals! They can walk you through proper form and exercise execution through a personalized training program. Think of it as an investment into your health, sorta like insurance. The reassurance rather that your body will be moving well for a long time. (If you need a trainer, I know a good one 😉 ).


  1. Get Moving!

Remember: if you don't use it, you lose it! Maintaining a healthy lifestyle isn't easy. However, it is super important for the longevity of our bodies to continually be moving and active. 7,500 steps daily are recommended for maintaining cardiovascular health. That along with training is the 1-2 combo that keeps muscle on.


There is a finisher to this combo…


  1. Nutrition

They say save the best for last… Nutritional is the most important. Maintaining a healthy diet of high-protein foods is the best way to maintain muscle. Muscle is built from broken-down proteins we eat and maintained through consistent use. Make sure to get plenty of…


Protein, Protein, Protein

Water, Water, Water



What about frequency? Well, for older individuals two full body workouts per week is enough to show measurable changes in strength. You begin to see/feel your results after approximately 4-6 weeks of consistent training. Although, allow up to 48 hours between your full-body workouts for muscle recovery.


Intensity? This depends on the individual. However, a good rule of thumb is to just consistently “raise the bar”. Challenge yourself each time you go to get the best out of your training. This all depends on your overall fitness level. Start slow, the quote I remember is:


“The more steps on a ladder the easier it is to climb”


Protein however is the superpower. High protein intake has been shown to support muscle build in older men and women when combined with resistance training. How much is enough? A sedentary adult should be intaking 0.8 grams per kilogram of body weight (here's the equation so you plug in your numbers):


0.8x(Body Weight in kg) = your protein intake


When trying to build muscle you should aim for 1.2 grams. You need the extra protein for recovery when combining it with resistance training. If possible, divide your protein intake evenly throughout your day to maximize your body’s ability to gain muscle.


The growing muscle at any age can bring forth so many incredible health benefits. Better quality of life is what we desire at all times during life and this can set up so many other areas for the same type of success. Discipline transfers to all areas of our daily lives. So, get consistent with the hard work constituted by the gym and you’ll begin to work harder elsewhere.


-Your Favorite Trainer


                                                                                         Ready to turn your fitness goals into reality? As a dedicated personal trainer, I'm committed to guiding you on your journey towards a healthier, stronger you. Whether you're striving to build muscle, lose weight, or enhance overall fitness, my tailored training programs and expert guidance will help you achieve results that exceed your expectations. Take the next step towards a fitter lifestyle and let's work together to unleash your full potential. Reach out today to book your session and embark on a transformative fitness experience!

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CHRISTIAN FENOFF 

NASM CPT CNC 

Christian Fenoff is a NASM Certified Personal Trainer, Corrective Exercise Specialist,  and Nutrition Coach looking to get you into a healthier, happier lifestyle! 

“I am aware that the strength and knowledge I’ve gained from my experiences can help other people who are on the same path. Sharing my successes lifts others and sharing my mistakes protects them.” -Anonymous 

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