With more Americans turning to GLP-1 medications—which have been associated with a decrease in lean muscle, particularly during quick weight loss—experts emphasize the importance of maintaining strength and mobility as people age.
Jacob Zemer, a fitness coach from New York, notes that muscle loss in adults often stems from various factors, not just GLP-1s. “The biggest change is lifestyle,” he explained. “When you’re in your teens or twenties, you’re active and engaged in activities that help build muscle.” However, as priorities shift towards careers and families, activity levels often drop.
This reduced activity can lead to a slower metabolism and consequently, a reduction in muscle mass. Zemer points out that as individuals reach their 40s, hormonal changes affect how the body processes calories, leading to a tendency to store more fat rather than build muscle.
“We often see this trend where people start accumulating fat in their midsection while their muscle mass decreases,” he added. He believes it’s crucial for everyone to be proactive about muscle building, starting early on.
As individuals move into their 50s, Zemer compares muscle maintenance to managing a 401K: one must invest wisely in muscle early to ensure a sustainable amount for later years. “In your 30s and 40s, being strategic about muscle training becomes essential,” he advised.
No. 1: Get adequate protein
Zemer stresses that protein intake is vital for stimulating muscle synthesis, which is necessary for repairing and building muscle. It helps mitigate sarcopenia, the gradual loss of muscle as one ages. While protein needs will vary, those who engage in regular strength training should aim for higher consumption. For instance, he suggests that active individuals should target between 0.8 to 1 gram of protein per pound of body weight.
No. 2: Strength-train regularly
The U.S. Physical Activity Guidelines recommend that adults engage in strength training at least two days a week, focusing on all major muscle groups. The CDC suggests using moderate to high intensity, ensuring that sets become challenging. Besides, lifting weights isn’t solely about increasing muscle, but also about maintaining what’s already there.
Zemer advises beginners to start with basic movements like squats, lunges, and push-ups, which reinforce strength for daily activities. For those intimidated by the gym, working with a qualified trainer for a few sessions can also build confidence.
No. 3: Get sufficient sleep
Getting quality sleep—ideally seven to nine hours—is crucial but often difficult. Zemer points out that inconsistent sleep may not directly cause muscle loss, but chronic sleep deprivation, such as consistently getting only five hours a night, can lead to significant declines.
No. 4: Find alternatives if necessary
Zemer warns against inactivity, especially if injured. “The worst thing you can do is stop moving,” he said. Even regular, simple movements can combat age-related muscle loss, contrasting sharply with the rapid declines that come with a sedentary lifestyle.
While implementing these strategies is essential, they are particularly critical for individuals using GLP-1 medications. These drugs can contribute to muscle loss when strength training and protein intake aren’t prioritized. “Keep in mind that while you’re promoting fat loss with GLP-1s, you may also be losing lean muscle,” Zemer cautioned. “It’s essential to pair this medication with adequate protein and training to maintain muscle.”
