By Tim Beauchamp

"God, grant me the serenity to accept the things I cannot change, courage to change the things that I can, and the wisdom to know the difference." The theologian Reinhold Niebuhr wrote this prayer, which has become associated with Alcoholics Anonymous as well as other 12 step programs and I think that it has three important messages that apply to something that we all must face, and that is the effects on the body and mind of the aging process. That we will age is inevitable, it comes with the passing of time and to date there is nothing that we can do to change that, but how we age, that's to say, how we address the issues of aging, is something that we do have some control over.

Muscle growth and loss are key elements of the aging process. Children grow and develop muscles without any need for resistance training because their bodies are flush with Human Growth Hormone (HGH), but as we mature, and it varies from individual to individual, this hormone is produced in smaller and smaller quantities until for all practical purposes it is not contributing to muscle growth. This loss of the growth hormone helps bring about a natural condition of aging, sarcopenia, the degenerative loss of skeletal muscle mass and strength associated with aging. The trembling of limbs, the loss of coordination, the stooping posture, all hallmarks of aging, are due in large part to the decline in muscle mass over time. This decline in muscle mass coincides with a gain in fat tissue, and a decline in mobility, coordination and aerobic capacity. And while you cannot turn back time, you can change this downward glide path by increasing your muscle mass. How?

One obvious “solution” to this would be to take supplements of HGH but this is problematic on many levels. It is a very complex hormone, and artificial control over it is far from perfected. It is very expensive, both to purchase and to have medically monitored, and in the absence of a medical necessity, its legality can be called into question.

A far simpler solution is to do resistance training coupled with some increases in protein intake to provide the stimulus and raw materials to build and maintain a higher muscle mass. The key is to bring enough resistance to bring about muscle failure, and then provide enough rest and nutrition for the body to rebuild and grow muscle mass. How much is enough resistance? When you are trying to build muscle mass, you are working towards hypertrophy (the opposite of atrophy) and to do that you should aim for three sets of 8-10 repetitions, with an attempt to reach 15 repetitions on the third set. If you can do 15 repetitions on that third set, then you raise the weights the next time around, and keep raising the weights until you cannot do 15 repetitions. This is pushing the muscles to failure, and with proper nutrition and rest should cause the body to increase the muscle mass.

Unfortunately, many people do not use enough resistance to trigger this reaction. For some, it is fear that they will hurt themselves. They are unfamiliar with the machines or free weights and do not know the proper form, and think that lighter weights are safer. Many avoid muscle failure because they see it as, well, failure. Some are actually worried that they will get too big, often a fear of females in the gym. So many spend years at the gym religiously going through the same workout for years, which in itself undermines the efficacy of the workout, but it seems safe and familiar. And it is safe, albeit ineffective for the task at hand.

Does this mean that everybody needs to do weight lifting?  Not necessarily, but weight lifting does provide the most flexible way to bring resistance to the widest range of skeletal muscle. And while it is ideal to start early and maintain a weight lifting regimen throughout your life, it is never too late to make improvements. It is however, advisable to get professional guidance before starting a weight lifting program, the more so the older you are. Doing too much too soon, or with bad technique could result in injuries, and further undermine health, but with proper instruction and guidance, here is no reason why you cannot change the “glide path” of aging. I have been training for years and have worked with clients of all ages and abilities. My oldest client is 93 and trains twice a week at the gym, while my youngest is a senior in high school. And while they have very different goals and abilities, they are both working towards being in the best shape that they can reach and it is inspiring to work with them.
So, have the serenity to accept what you cannot change, but please have the courage to change what you can, and make sure that you get the wisdom to know and act on the difference.

This e-mail address is being protected from spambots. You need JavaScript enabled to view it , CSCS, is a fitness consultant and coach.