Loss of strength - Rejuvenate Clinic

Loss of strength is a common condition that can affect people of all ages. It refers to a reduction in muscle strength that makes it more difficult to perform daily activities and exercise. There are several potential causes of loss of strength:

• Aging - As we get older, there is a natural decline in muscle mass and strength called sarcopenia. This age-related loss of strength typically begins around age 30 and accelerates after age 50.
• Injuries - Injuries such as fractures or tears to muscles, ligaments, and tendons can lead to weakness during recovery. Immobilization due to injury can also cause muscle atrophy and decreased strength.
• Medical conditions - Certain medical conditions are associated with loss of strength, including chronic inflammatory diseases like rheumatoid arthritis, neurological diseases like multiple sclerosis, and hormone deficiencies like low testosterone in men.
• Inactivity - Not using your muscles regularly through exercise and daily activity leads to deconditioning and loss of strength over time. Bedrest or sedentary lifestyles accelerate this process.
• Poor nutrition - Eating a diet low in protein and calories can contribute to muscle wasting and reduced strength. Deficiencies in vitamins like vitamin D also impact muscle function.

Strategies to Improve Loss of Strength

The most effective strategy to combat loss of strength is a combination of resistance training and proper nutrition.

Strategy	Description
Weight lifting	Using free weights, weight machines, resistance bands, or your own bodyweight provides the stimulus to rebuild stronger muscles. Focus on major muscle groups like legs, hips, back, chest, shoulders, and arms.
Proper nutrition	Eat a diet high in lean protein like chicken, fish, eggs, and dairy. Protein provides the building blocks for increasing muscle mass. Combine it with complex carbs like whole grains.
Supplements	Take supplements shown to boost strength like creatine, whey protein, and vitamin D. Rejuvenate Clinic provides doctor-prescribed supplements to help patients regain their strength quickly and safely.
Rest and recovery	Allow adequate rest and recovery between strength sessions. Muscles grow during rest, not just during exercise.
Professional guidance	Work closely with a physical therapist or trainer to ensure you are performing exercises with proper form to avoid injury. They can progress your program appropriately as your strength returns.

Conclusion

The good news is that strength lost due to inactivity, illness, or aging can often be regained through proper strength training and nutrition. It just takes consistency, patience, and hard work. Don't wait - make a commitment today to rebuild your strength by implementing a progressive training plan. Your muscles and your vitality will thank you!

Age Group	Recommended Strength Training Frequency
18-30	3-4 times per week
31-50	2-3 times per week
51	1-2 times per week

Remember, it's never too late to start rebuilding your strength and improving your quality of life. If you have any concerns or underlying health conditions, consult with a healthcare professional before starting a new exercise program.