Sarcopenia After 50: What It Is and How Strength Training Helps

What sarcopenia is

Sarcopenia is the progressive loss of skeletal muscle mass, strength and function that can come with ageing. International consensus groups, such as EWGSOP2, define it with a focus on low muscle strength first, then confirm it with low muscle quantity or quality and assess physical performance.

Common signs

These signs have many possible causes, so mention them to your doctor rather than assuming the reason.

• Walking more slowly than you used to
• Difficulty standing up from a chair without using your hands
• A weaker grip, such as trouble opening jars
• Trouble carrying groceries or climbing stairs
• More frequent stumbles or falls

What the evidence supports

Progressive resistance training is the best-supported approach for improving muscle strength in older adults. Studies have found strength gains in people in their 80s and 90s, including those living in care settings, so it is not too late to start.

Adequate protein supports the effect of training. For healthy older adults, the PROT-AGE expert group suggested about 1.0 to 1.2 grams per kilogram of body weight per day, spread across meals. If you have kidney disease, check with your clinician before raising protein.

A simple weekly plan

Train two or three non-consecutive days a week. Pick six to eight movements such as chair sit-to-stands, dumbbell hip hinges, incline push-ups, band rows, step-ups and farmer's carries. Do two or three sets of 8 to 12 repetitions.

Increase the load in the smallest step available once you can finish every set with good form.

When to see a clinician

Ask for an assessment if you have unexplained weight loss, rapid weakness, repeated falls, or you cannot do the movements above. Other conditions and medications can contribute to weakness.