02/12/2025
SARCOPENIA👩🦽➡️
Sarcopenia is known as age related muscle loss but it isn’t just about shrinking muscle size — it’s mostly about losing strength, a process that happens years before the loss of size.
1. Sarcopenia is mostly about strength loss, not just muscle loss.
We lose power and function (dynapenia) faster than we lose muscle size — that’s what really impacts independence.
2. Fast-twitch fibres decline first.
Age-related motor neuron loss hits the Type II fibres we rely on for balance, quick reactions, and preventing falls. These fibers die and are mostly replaced with Type I fibers, the slow friend!
3. Function > body composition.
Grip strength, chair-stands and gait speed pick up issues long before a DEXA scan will. So, that's exercise testing people!!
4. Resistance training is the most effective intervention.
Not walking, not general activity — actual loaded strength training is what protects motor units and slows decline. Even endurance athletes still lose Type II fibres without resistance work. Once motor neurons are lost, we can’t regrow them — so prevention is everything. When we challenge muscle with load, it sends strong “keep me” signals back to the nervous system, slowing age-related decline.
What the research shows:
Lifelong lifters lose motor neurons at about 0.35% per year
The general population loses them at 1% per year
That’s a 300% slower rate of decline.
5. Protein matters more with age.
Aim for regular protein doses across the day to overcome anabolic resistance. This leads to weaker, lower-quality muscle and a much higher risk of falls, immobility, and health complications. Creatine may offer added support.
6. The “you’re too old to lift” myth needs to go.
Most decline is due to inactivity, not age itself.
There is such a thing as Sarcopenic Obesity!
Sarcopenic obesity happens when someone has high body fat AND poor muscle strength/function at the same time.
Even though people with obesity often have more muscle mass, that muscle is affected by fat infiltration, which makes it:
less responsive to training, less responsive to protein intake, and more insulin-resistant.
PREVENTION
Current activity guidelines are for health maintenance and basic disease prevention. To prevent scaropenia, the advise is MORE!
Resistance training: MINIMUM 2 sessions per week, hitting all major muscle groups.
Cardio: Aim for about double the guideline — around 300 minutes/week of moderate–vigorous activity.
Progression: Build a strong fitness base now so you can handle higher training loads and stay resilient against future health issues.
ADVICE:
Intensity matters: Exercises need to feel challenging, with the intent to move the weight quickly, to target the remaining fast-twitch fibres.
Start low, progress steadily: Many people are deconditioned, so begin with lower volume and build up gradually.
Choose the right equipment: Free weights are great, but machines (like the leg press) are often safer, less intimidating, and allow higher loads without balance risks.
In short:
Scaropenia is a loss of muscle strength first, which happens about three times faster than muscle size. This is why people with “normal-looking” muscle on scans can still have falls, weakness, and fractures.
Your fast twitch fibers will die. These fibers help with daily living, reflexes for balance and longevity.
Resistance training and adequate protein throughout the day will slow this process by up to 300%
Letttttttssssss go!
