What is loss of strength?
Loss of strength refers to a reduction in the maximum amount of force a muscle group can exert. Losing strength is a concerning symptom, especially as one ages, and it's important to know what causes it and how to stave it off. Some of the main reasons people experience a loss of strength include:
- Muscle atrophy - This occurs as a result of muscle disuse or injury. Muscles reduce in size, leading to weaker contractions and reduced power.
- Hormonal changes - Fluctuating hormones like testosterone and growth hormone levels in older adults contribute to reduced muscle mass, body fat increases and loss of strength.
- Neural declines - The neural system plays a crucial role in sending signals to activate and control muscles. Deterioration of motor neurons and neuromuscular junctions negatively impacts strength.
- Malnutrition - Not consuming adequate protein for muscle repair, or sufficient calories to support energy needs, facilitates a loss of strength over time.
"Loss of strength seriously impacts quality of life. At Revive Hormone Institute, our licensed medical team aims to identify the root causes of diminished strength through comprehensive testing. We create tailored treatment plans to help both men and women regain strength, confidence and vitality."
Some symptoms that indicate reduced muscle strength include:
- Difficulty performing daily tasks like climbing stairs, carrying objects or standing up from a seated position
- Feeling shaky or fatigued when exercising
- Frequent muscle cramps or spasms
- Loss of balance
How to prevent decreasing strength
Follow these key strategies to maintain strength as you age:
- Engage in strength training 2-3x per week targeting major muscle groups
- Meet daily protein intake needs - consume 0.5-0.8g per lb of body weight
- Perform balance exercises like yoga, Pilates or Tai Chi
- Stretch frequently to preserve joint and muscle flexibility
- Get adequate sleep nightly for muscle recovery
- Have hormone levels tested annually after age 30
- Take targeted supplements like creatine, Vitamin D or testosterone (under medical supervision)
In summary, many factors accelerate loss of strength, especially aging. Combining resistance training, proper nutrition, lifestyle and hormone optimization offers the best protection against declining strength and its effects.