FITNESS AUTHOR
Mia Barnes
THE BUILDING BLOCKS OF MOVEMENT n Working out is a quest to build muscle, but how does it actually work and how do we truly reap the benefits?
W
hat if getting older didn’t have to include losing your mobility and independence? While there are no guarantees, you can do much to stay healthier at any age by building sufficient muscle. It’s never too late to begin a fitness journey. However, many people get discouraged and quit when they don’t see instantaneous results. Knowing what to expect helps you stick to your routine for the long haul, reaping the benefits. So how long does it take to build muscle? Here are the factors influencing your journey.
JULY 2022
The Science Behind Building Muscle
Though there’s some truth to the saying “no pain, no gain,” your workouts should leave you energized, not drained. When muscles undergo a rigorous strength-training bout, they experience microscopic traumas to their fibers. This injury prompts a biochemical reaction, activating nearby cells to fuse fibers and make them hardier, preventing future damage. As a result, you become stronger. The older you are, the longer this repair process takes. Your myocytes, or muscle cells, decrease
60
in their ability to repair torn fibers. According to a blog by the Medical Guardian, a medical director at the Mruk Family Education Center on Aging reported that those who don’t exercise can lose up to 50% of their peak muscle mass by the time they reach 80. Some loss is unavoidable, but regular strength training can make your body more efficient at gaining muscle. Even though people typically lose 5% of their muscle mass per decade, strength training with weights decreases the rate. It leads to increases in functional capacity, as seen in a study published by the National Library of Medicine with previously
