How does strength training help with Sarcopenia?

What is Sarcopenia?
Sarcopenia, also commonly referred to as muscle loss, is a common condition affecting 10% of adults over 50 years of age.

While it may reduce life expectancy and quality of life, there are steps you may take to prevent the condition and even reverse it.

Although some of the causes of sarcopenia are a natural result of aging, others can be prevented. In fact, a healthy diet and weekly 20 minutes of strength training can reverse sarcopenia, increasing lifespan and quality of life.

How to Tell If You Have Sarcopenia?
Sarcopenia symptoms can vary depending on how much muscle mass a person has lost. Symptoms

  • a decrease in muscle size
  • weakness
  • loss of endurance
  • poor balance
  • trouble climbing stairs

For most people, a reduction in muscle mass may not seem like a major concern. Nevertheless, muscle loss can be sufficiently severe to cause fatigue, increase the risk of falling, and reduce the autonomy of an individual.

Sarcopenia can also reduce a person's participation in physical activity. A reduction in activity contributes to further loss of muscle, which can adversely affect the quality of life of a person.

Risk factors
While aging is the main cause of sarcopenia, there are other factors that contribute to muscle mass loss. They include:

Living a sedentary lifestyle: Having little or no regular physical activity puts people at an increased risk of developing sarcopenia as they age.

Poor nutrition: Poor dietary habits can also help sarcopenia grow. While poor nutrition at any age may be possible, it may influence how easily the muscle mass of older adults declines.

Older adults tend to eat less, which can lead to malnutrition. According to recent studies, up to 41 percent of women and 38 percent of men over the age of 50 eat less protein than the recommended daily allowance.

Eating large amounts of acid producing foods, such as grains and processed foods, and eating too few vegetables and fruits may also negatively affect muscle mass.

How Can Strength Training at fit20 help?
When you perform weekly 20 minutes of strength training at fit20, the tension on your muscle fibres results in growth signals that lead to increased strength. Strength Training also increases the actions of growth-promoting hormones.

These signals combine to trigger muscle cells to grow and rebuild themselves, both by producing new proteins and by turning on specific muscle stem cells called "satellite cells" which improve existing muscles.

Thanks to this process, strength training is the most direct way to increase muscle mass and prevent its loss.

Additional Health Benefits of fit20
Strength training at fit20 is about more than building muscle. It's about building your body for a healthy life. Fit20 can help you get stronger and look and feel better with just 20 minutes each week.

When done regularly, fit20 provides a long list of benefits for both men and women. Strength training is especially important for women, who tend to lose muscle mass and bone density faster than men as they age due to differences in hormones. This puts women at more of a risk for developing osteoporosis.

fit20’s strength training has been linked to numerous health benefits including lower resting heart rate and improved aerobic and anaerobic capacity, lower risk of heart attack, reduced cholesterol, decreased risk of diabetes, improved blood pressure, improved cognitive ability and improved balance, which can help lower risk of falling, the leading cause of fatal and nonfatal injuries in older


Why should you check out the free trial?

  • Just one 20-minute training session per week
  • Noticeable and measurable results within 3 months
  • No need to change clothes or shower
  • Train with a personal trainer
  • A regular weekly session time

The free session will be tailored to your needs. You shall be under no obligation to join us after the session. We just want you to experience what we are talking about and answer all your queries!