How Fast Do You Lose Muscle Mass?

In 1988, Dr. Irwin H. Rosenberg of Boston's Tufts University gave a name to the process of losing muscle mass: sarcopenia. Since then, research at Tufts has shown that from about the age of 45, the average person loses muscle mass at the rate of approximately 1 percent per year, rising to 1 percent to 2 percent from the age of 50. By 70, a healthy person has 20 percent less muscle mass than they had at 36, according to Science News.

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In general, men are endowed with more muscle than women. Women who enter menopause and become more sedentary experience increased muscle loss. Endocrinologist Clifford J. Rosen links the dropping estrogen levels at menopause with the decreased production of the insulin-like growth hormone IGF-1, an important factor in muscle loss. However, Dr. Ronenn Roubenoff of Tufts University says that although men generally have more muscle to begin with, their muscle loss is similar to that of women as they age.

Ways to Lose Muscle

People trying to gain muscle make basic mistakes, says personal trainer Rachel Cosgrove, a certified strength and conditioning specialist writing for Men's Fitness. Cosgrove's comments are directed at bodybuilders and people who work out. She includes in her list of 10 errors eating less, over-exercising, not stretching enough, doing exactly the same routine every time and keeping irregular eating habits. Cosgrove blames cardiovascular workouts when they are too frequent and too long for burning the extra calories needed to build additional muscle mass.

Inactivity and Muscle Loss

Douglas Paddon-Jones, director of Exercise Studies at the University of Texas Medical Branch, specializes in muscle loss from inactivity. He led a study in 2006 that showed that by adding a supplement of essential amino acids to the diet, less muscle wastage followed extended periods of inactivity and bed rest in healthy younger subjects. Paddon-Jones was also hopeful the supplement would help reduce muscle wastage in the elderly when prescribed alongside exercise and rehabilitation plans, according to the Journal of Nutrition.

Risks and Prevention of Muscle Loss

Dr. Steven B. Heymsfield of St. Luke's-Roosevelt Hospital Center in New York warns that simply maintaining the same weight over the years is not proof that you still have lean muscle. Fat tissue gradually replaces muscle tissue. Muscle loss in the elderly makes the incidence of bone fractures more likely because of increased weakness when walking and moving around. In her book, "Strong Women Stay Young" Miriam E. Nelson of Tufts University outlines exercises for women from their 30s to their 90s, claiming that following the program made their bodies 15 to 20 years younger.

Benefits of Exercise

In her article in Science News on Aug. 10, 1996, Janet Raloff cites the 10-week study involving 100 seniors between the ages of 72 and 98. They followed a resistance training program three times a week, gaining muscle power and a 28 percent improvement in their ability to go up stairs. Results from a longer, less intense training program showed an increase in skeletal muscle mass compared with further muscle loss in nonparticipants. "It's never too late to start that muscle training" says Raloff on seeing the results of Tufts studies. Consult your doctor before embarking on any new diet or fitness regime or making major lifestyle changes.