This can predict how long you’ll stay muscular…
Story-At-a-Glance
Matt Cook here, and staying strong and muscular is important to me as I age.
I never want to be one of those men who are frail and weak, and break bones just by bumping into things.
Testosterone has a lot to do with it…
But if you don’t want to wait around for a lab test, do this timed chair stand test instead…
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Muscle wasting: do this timed chair stand test – takes 30 seconds
We all know that older men tend to lose muscle mass and strength.
But just what are the factors which determine how much masculinity you retain in your old age?
There is no doubt that there are numerous factors.
Diet, sleep, light exposure and moderate exercise can all help to slow aging.
It’s also clear that testosterone is essential for protecting lean muscle mass and lower body strength in older men.
The human research was carried out at the Center for Health Research, Kaiser Permanente Northwest in Portland, Oregon.
The paper was published in The Journal of Clinical Endocrinology and Metabolism.
We know that men tend to lose muscle mass as they get older.
Men also lose strength – which is not entirely dependent on muscle mass.
Testosterone levels tend to drop in older men too.
But there is surprisingly little high-quality information regarding the interactions between all these factors.
“Little information exists about longitudinal changes in body composition and physical function in relation to sex hormone levels in older men.”
It seems obvious that low testosterone would be a cause of frailty but no one carried out this type of study before.
The research involved taking blood samples which analyzed testosterone in a group of men.
Muscle mass and lower body strength were both recorded at the outset too.
Then those same men were retested 4.5 years later – and the researchers calculated the relationship between testosterone levels, strength and muscle mass.
“A total of 1183 ambulatory men over 65 years old were enrolled in the study.”
Aside from testosterone blood tests, the researchers used DEXA scans to look at the amount of lean muscle mass carried by the men at both time points.
The researchers also carried out a number of tests of strength.
The most important was the timed chair stand test.
This test involves counting how many times you can stand up and sit down in a chair in 30 seconds.
It’s a remarkably good test of lower body strength and endurance.
Despite the well-known obesity epidemic, the men in this study lost weight on average.
Losing weight, particularly muscle mass, may be a greater risk than obesity in over 65s.
“Overall, men lost approximately 3 lb on average.”
Much of this was lean body mass – muscle.
Men with higher testosterone at the outset lost less muscle mass.
“Lean mass, especially in the arms and legs, declined less at higher baseline testosterone levels.”
40% of the men lost 4.4 lbs or more.
The relationship between lower testosterone and loss of muscle mass was stronger in men who lost more weight.
“The associations of muscle mass and lower testosterone were most evident in the 40% of men who lost more than 4.4 lbs.”
There was also a significant loss of lower body strength.
This was determined by the timed chair standard test – or how many times you can stand up and sit down in 30 seconds.
Men with higher testosterone retained much more of their lower body strength over the 4.5 years of the study.
“In those who lost weight, higher testosterone was associated with less decline in timed chair stands.”
Guys in their teens and early 20s have an ability to put on an amazing amount of muscle mass – as if they were taking anabolic steroids.
But testosterone has the same effect on strength and muscle mass in men of all ages…
And the age-related loss of testosterone is a major cause of strength and muscle deterioration.
“Testosterone is associated with reduced loss of muscle and lower body strength in older men who lose weight. Testosterone may contribute to healthy aging.”
It’s important to remember that while testosterone drops on average with age…
There are many lifestyle, diet and supplement tricks which you can use to protect and boost your testosterone levels safely.
In the rare cases that these don’t work, there is always testosterone supplementation.
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Higher testosterone levels are associated with less loss of lean body mass in older men