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about it as you are doing it for awhile. Muscle you can lift it 12 to 15 times, and then add
soreness lasting up to a few days and more weight. Keep repeating.
slight fatigue are normal after muscle-building
Sarcopenia.
exercises, but exhaustion, sore joints, and
unpleasant muscle pulling aren't. The latter Sarcopenia (pronounced sar - ko - PEEN - ya)
symptoms mean you are overdoing it. None is the word researchers use to mean not only
of the exercises you do should cause pain. the loss of muscle and strength but also the
The range within which you move your arms decreased quality of muscle tissue often seen
and legs should never hurt. in older adults. It's a word you are likely to
hear more about in the future, since
Progressing.
sarcopenia is a very active area of research.
Gradually increasing the amount of weight
We know that muscle-building exercises can
you use is crucial for building strength. When
improve strength in older adults, but many
you are able to lift a weight between 8 to 15
questions remain about muscle loss
times, you can increase the amount of weight
and aging. Researchers want to know, for
you use at your next session.
example, if factors other than a sedentary
Here is an example of how to progress lifestyle contribute to muscle loss. Does age
gradually: Start out with a weight that you can itself cause changes in the muscles of older
lift only 8 times. Keep using that weight until people? Is muscle loss related to changes in
you become strong enough to lift it 12 to 15 hormones or nutrition? These are the kinds of
times. Add more weight so that, again, you questions scientists are examining now. The
answers may lead to ways of helping us keep
can lift it only 8 times. Use this weight until
our strength as we age.
