As more and more Americans start using GLP-1 medications for weight loss, experts are highlighting the importance of maintaining strength and muscle mass, particularly as we age. Losing lean muscle can be a common issue, especially when weight loss happens too quickly.
Jacob Zemer, a fitness trainer based in New York, works mainly with clients aged 35 to 55 and believes that the decline in muscle mass in adults can often be attributed to changes in lifestyle. He explained, “When you’re younger, you’re more active and involved in activities that help build muscle. As people get older and life focuses on work and family, they become less active, which can lower metabolism and lead to muscle loss.”
Zemer emphasizes that everyone should be aware of their muscle-building needs from a young age. As people approach their 40s, shifts in hormone levels affect how our bodies use calories, leading to increased fat storage, particularly around the waist, and decreased muscle.
He advises that being mindful about strength training is essential. It’s comparable to saving money for retirement — you must build up your muscle reserves while you’re young to draw on them later in life. People in their 30s and 40s need to be more intentional about their workouts since their lifestyles evolve.
To help people preserve muscle as they age, Zemer shares several strategies:
1. Ensure Adequate Protein Intake
Protein is vital for muscle repair and growth. Having enough protein each day can help prevent sarcopenia, which is the loss of muscle mass and strength due to aging. While everyone’s protein needs can vary depending on age, activity levels, and fitness goals, those who engage in regular strength training usually benefit from higher amounts.
“Sedentary people generally don’t need to stress too much about protein,” Zemer noted. “But if you’re active, aim for 0.8 to 1 gram of protein per pound of body weight.”
2. Strength Train Regularly
The U.S. Physical Activity Guidelines suggest that adults should do strength training at least twice a week, targeting all major muscle groups like legs, back, and arms. Zemer points out that lifting weights not only helps build muscle but also helps preserve it as you age. Even brief weightlifting sessions can be sufficient to maintain muscle mass.
3. Prioritize Sleep
Getting enough quality sleep — ideally seven to nine hours per night — is vital for overall health and muscle maintenance. While missing a night here and there won’t lead to muscle loss, consistent lack of sleep can trigger it.
4. Stay Active, Even When Injured
Even if you face an injury, it’s crucial not to stop moving altogether. Zemer suggests looking for alternative ways to keep active. Regular movement can counteract muscle loss that often comes with aging.
Finally, Zemer reminds those using GLP-1 medications that while they may help in shedding fat, they could also accelerate muscle loss without proper strength training and protein intake. Therefore, balancing diet and exercise becomes even more important when using these medications.
By following these guidelines, individuals can work towards keeping their strength and mobility intact, promoting a healthier and more active life as they age.
