Loss of strength refers to a reduction in one's ability to exert force with their muscles. It can manifest in different ways:
- Muscle weakness - Muscles fatigue more quickly and have less endurance for sustained tasks. Activities like climbing stairs or carrying groceries become more challenging.
- Reduced muscle mass - Muscles literally shrink (atrophy), often from disuse or disease. This leads to less strength since strength relies on muscle size.
Some
common causes of losing strength are:
- Aging - We naturally lose muscle mass as we get older (sarcopenia). Strength declines 3-4% per decade after 30 years old.
- Injuries - If a muscle or joint gets injured, you'll use it less. This leads muscles to waste away.
- Poor nutrition - Not getting enough protein and calories causes muscle breakdown. Underfueling strength training also blunts potential gains.
- Sedentary lifestyle - Use it or lose it. Being inactive accelerates age-related muscle loss.
- Chronic diseases - Illnesses like cancer and kidney disease spur inflammation that degrades muscle.
Loss of strength negatively impacts physical function and quality of life. Daily tasks become more difficult, and you lose independence. It also increases the likelihood of accidents like falls.
To help
prevent and treat loss of strength:
- Exercise regularly - Strength training boosts muscle size and function
- Eat enough protein - Aim for 0.5-1.0 g per pound of bodyweight
- Manage illnesses - Follow treatment plans for underlying conditions
- Consider supplements - Creatine and vitamin D may support strength
- Track progress - Periodically testing strength spots declining capacity
The takeaway is that strength relates closely to muscle health. Nurturing our muscles through training, nutrition, and lifestyle buffers against losing strength - helping us stay active and energized. For more information, visit Rejuvenate HRT Clinic.