It often takes months of training to gain muscle, but how long does it take to lose strength? Much less! And yes, bodybuilding is a thankless sport, that’s nothing new!
But then, how much strength do we lose after the age of 30? What are the factors that influence this loss of strength? What strategies can be put in place to limit this impact?
Loss of strength after 30 is inevitable…
After age 30, sarcopenia, defined as the loss of muscle mass and function, becomes more pronounced.
According to several scientific studies, Men lose about 3 to 5% of their muscle mass per decade after 30 years(1,2).
This loss of muscle is directly linked to a decrease in muscle strength.
Harvard Health Publishing 2 states that most men will lose approximately 30% of their muscle mass during their lifetime.
How long after stopping exercise do you lose strength?
Some scientific journals explain that it typically takes 2 to 3 weeks to lose strength after stopping exercise, and that although muscle fibers will remain the same for weeks, there will be a decrease in strength and power.
Indeed, a 2013 study(2) on rugby and football players confirms this hypothesis.
It found that the athletes’ strength declined just three weeks after they stopped training. As time went on, the players’ strength declined more…
Conversely, muscle mass, that is, the “size” of the muscles, begins to reduce after four to six weeks of inactivity.
Often times, many people feel like they lose muscle much sooner.
This is due to decreased water retention and glycogen stores in the muscles, not actual loss of muscle tissue.
Of course, there are other factors that come into play, such as diet. If you suddenly decide to drastically reduce your caloric intake, muscle loss can occur within one to two weeks.
In fact, the body will start to use muscles as a source of energy.
What factors affect how quickly we lose strength?
Aging is a natural process that affects every aspect of our body, including muscle strength. After the age of 30, many people begin to notice a gradual decline in their strength.
This observation may vary, because each body functions differently.
This loss of strength is often linked to multiple factors such as changes in body composition, physical activity, hormonal levels or even general health.
Here are the three main factors.
1/ Physical inactivity
As we saw previously with the example of rugby and football players, inactivity is a major factor in the loss of muscle strength.
After only two weeks of inactivity, muscle mass may decrease significantly.
People who do not maintain an adequate level of physical activity after the age of 30 are therefore at risk of seeing their strength decline more quickly.
Athletes who exercise four to five times a week are unlikely to lose strength as quickly as a new or less active person will after stopping exercise abruptly.
These regular athletes will also be able to regain muscle and strength more quickly, thanks to muscle memory(4).
2/ Hormonal changes
As we age, our hormone production slows, including levels of testosterone and growth hormone, which are essential for maintaining muscle mass.
This makes it more difficult to gain and maintain muscle and strength.
A study published in the Journal of Clinical Endocrinology & Metabolism shows that this hormonal decrease contributes significantly to the loss of muscle mass and strength(5).
3/ The diet
A low protein diet can increase muscle loss. Protein is essential for muscle synthesis, and a deficiency can compromise the body’s ability to maintain muscle mass.
A review in The American Journal of Clinical Nutrition highlights the importance of adequate protein intake for the preservation of muscle mass in older adults(6).
Similarly, we saw previously that a diet too low in calories is harmful to the preservation of strength and muscle mass.
Train with weights at least three times a week
Physical exercise is key to maintaining and sometimes even increasing muscle strength as we age.
It’s logic !
Specific recommendations show that resistance training with loads can be extremely beneficial.
Ideally, you should train at least three times a week, use weights that represent 60 to 80% of your maximum capacity, and focus on large muscle groups by performing multi-joint exercises: squats, deadlifts, pull-ups, etc.
Maintain a healthy diet rich in vitamins
Proper nutrition plays a vital role in maintaining muscle strength.
Indeed, if the body does not receive enough calories, it will have to look for energy elsewhere, and… will draw on the muscles!
It is therefore necessary to consume a good amount of calories to maintain strength, but also not to overlook the vitamins and minerals which contribute to athletic performance.
For example, vitamin D helps maintain strength and performance by playing a role in the immune system.
Consume about 2 g of protein per kilogram of body weight per day
Protein consumed in recommended amounts allows for better muscle mass and muscle strength.
It is found in many foods such as meat, fish, eggs, dairy products and even legumes.
It is recommended to consume about 1.2 to 2.0 grams of protein per kilogram of body weight per day.
For example, for a person weighing 70 kg, this represents between 84 and 140 grams of protein per day.
Supplementing yourself daily
It may be interesting to take supplements after the age of 30 to limit the loss of muscle strength.
Protein powders, such as whey and iso, should be taken as a supplement if your diet does not provide you with your recommended daily protein intake.
It is also possible to take BCAAs, known as essential amino acids.
Indeed, the role that BCAAs play in energy production and muscle mass support makes them essential for athletes.
It may be beneficial to take between 4 and 20 grams of BCAA per day.
Sleep between 7 and 9 hours per night
Rest is essential to allow muscles to repair themselves, strengthen themselves and thus maintain muscle strength. In fact, it is often said that muscle is built at rest, and there is a reason for this!
Aim for 7 to 9 hours of sleep per night for optimal recovery.
Conclusion
Loss of strength after age 30 is a natural phenomenon influenced by several factors, including physical inactivity, hormonal changes and diet.
However, exercising regularly, eating a diet rich in protein and micronutrients, and potentially supplementing can minimize this loss.
We also have to accept getting older and not being able to have the same strength as in our twenties!
1 Goodpaster, B. H., et al. « The loss of skeletal muscle strength, mass, and quality in older adults: the health, aging and body composition study. » The Journals of Gerontology Series A: biological Sciences and Medical Sciences, 2006. Lien :
2 Harvard Health Publishing “Declining muscle mass is part of aging, but that does not mean you are helpless to stop it.” Harvard Health Publishing, 2016. Lien :
3 McMaster, D. T., et al. “The development, retention and decay rates of strength and power in elite rugby union, rugby league and American football: a systematic review”. Sports Med, 2013. Lien :
4 Bruusgaard, J. C. et al. “Myonuclei acquired by overload exercise precede hypertrophy and are not lost on detraining”. PNAS, 2010. Lien :
5 Bhasin, S., et al. “Age-related changes in the male reproductive axis ». Journal of Clinical Endocrinology & Metabolism, 2014. Lien :
6 Volpi, E., et al. « Essential amino acids are primarily responsible for the amino acid stimulation of muscle protein anabolism in healthy elderly adults. » The American Journal of Clinical Nutrition, 2003. Lien :
Updated by Camille on: 06/25/2024
Our bodybuilding articles
