Andrew Huberman· PhD
He said for instance, that for every year after age 40, there's a 1% drop in muscle size that can be offset by resistance training.
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He said for instance, that for every year after age 40, there's a 1% drop in muscle size that can be offset by resistance training.
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there is a 3% to 5% reduction per year for every year past age 40 in strength and power.
As we age strength declines 3x faster than muscle mass.
I'm losing about 1% of my muscle mass every year unless I maintain it or build it up.
and the strength losses might even be greater right we're talking about two to three some studies even showing four percent strength loss per year
mint the lowest rate of decline that i could see is one percent per year another study and we'll we can post these studies in the show notes you know point three percent per year others are sort of putting it one to two percent per year after 50
and and of course part of that's credited on the idea that we know there's an inevitability of decline so if you do nothing you're going to lose X pounds of muscle per decade on a if you're lucky with a Tailwind um if you train really hard you might be able to reduce it to this amount of loss and if you really go crazy you might even be able to keep it flat
When you're inactive, strength declines fast as you get older: • 3-4% per year in men • 2.5-3% per year in women (without resistance training)
It's even worse if you're inactive—strength drops by 4% annually in people who don't engage in resistance exercise!
after the age of 50 the average person loses about 1% of their muscle mass every single year and it's not just muscle mass strength plummets even faster dropping around 3% annually by the time you reach 75 if you're not engaging in regular strength training you could be losing up to 4% of your strength every year
on average about 8% per day decade so this age related decline in muscle mass is often referred to as sarcopenia and there's a lot of elements that can contribute to that which I will not get into but um so 8% per decade and then as you reach the age of 70 that goes up to 15% per decade
and then strength actually declines even quicker than muscle mass so um strength declines annually for men about 3 to 4% per year and then for women it's about 2.5 to 3% your strength decreases per year on average
So as you know, throughout our life, you know, we reach our peak muscle mass at around the age 20 to 30, then we start to lose on average about 8% per decade after that. Now, this is when I say on average, I mean the average person that's probably not really physically active. If you add in resistance training to that mix, you're probably not losing 8% per decade.