Loss of strength refers to a reduction in one's ability to exert force with their muscles. This can occur due to several factors:
- Aging - As we get older, we naturally lose muscle mass and nerve connections controlling muscle movement. This leads to reduced strength capacity over time if strength training is not maintained.
- Injury - An injury such as a muscle strain or joint sprain can result in pain, swelling, and disrupted nerve signaling which limits one's ability to fully activate muscles. This causes weakness lasting days to months depending on injury severity.
- Illness - Certain illnesses can cause widespread inflammation or neurological issues leading to decreased strength. For example, the flu can make one feel too fatigued and achy to perform daily tasks requiring physical exertion.
- Inactivity - The old adage "use it or lose it" applies here. Going extended periods without using your muscles leads them to atrophy over time, resulting in noticeable strength declines.
- Poor nutrition - Consuming inadequate protein, calories, vitamins and minerals to support muscle growth and recovery can accelerate strength loss, especially when paired with inactivity.
Good news - strength loss is largely preventable and reversible in most cases! Here are some handy tips:
- Incorporate 2-3 days per week of strength training using weights, resistance bands, or bodyweight exercises. This signals your body to maintain muscle.
- Follow a diet with adequate protein intake - shoot for 0.5-1 gram per pound of body weight daily. Protein provides amino acids to build and repair muscle tissue.
- Vary your training over time to continue challenging your muscles in new ways as you get stronger. This helps avoid plateaus.
- Monitor pain and fatigue levels so you don't overdo it. Allow proper rest between training sessions.
- Consult a professional at Renew Medical Center if recovering from injury or illness leading to pronounced strength loss lasting >1 month. They can design a customized program for returning to strength.
There you have it - a quick rundown on why we lose strength and how to mitigate those losses. Now go grab some weights and get to work maintaining that hard-earned power of yours!