What is Muscle Health? Well, let’s start with its composition. The muscle composition and health significantly impact women's overall well-being, particularly as they age. Typically, healthy adult muscle mass ranges between 25% and 45% of total body weight - varying based on age, genetics, and activity level - where, in general, the fat percentage should be less than 30% of the total body weight. For adults aged 20 to 70, maintaining optimal muscle mass is critical for mobility, metabolism, and overall health (Hao et al., 2024).
Muscle Strength vs. Muscle Endurance
Muscle strength refers to the ability of muscles to exert maximum force against resistance in a single effort, while muscle endurance is the capacity of muscles to perform repetitive contractions over a prolonged period without fatigue (Cuk et al., 2017). Research indicates muscle strength generally peaks in women between the ages of 20-30 and gradually declines thereafter. In contrast, muscle endurance tends to maintain stability until the age of 40-50, subsequently decreasing more significantly, underscoring the importance of regular training (Miller, R., 2020).
Importance of Exercise for Muscle Strength and Endurance
Regular exercise, that targets both strength and endurance, is essential for preserving muscle health, preventing sarcopenia (age-related muscle loss), osteoporosis, and improving overall quality of life in women. Strength training helps increase muscle mass and bone density, while endurance training enhances cardiovascular health and stamina (Westcott, 2012).
Factors Influencing Muscle Health
Nutrition, particularly adequate protein intake, significantly improves muscle composition and recovery. Consuming sufficient protein promotes muscle synthesis and reduces muscle degradation. Additionally, consistent engagement in a balanced routine of resistance training, aerobic exercises, and flexibility workouts supports optimal muscle health and function, safeguarding against age-related muscle deterioration (Witard et al., 2016).
Here’s simple body-weight workouts that you can practice at home. These exercises are for both, muscle endurance (Low-intensity, High-Rep) and muscle strength (High-intensity, Low Rep).
Plank (Core)
Bodyweight Squats (Lower body)
Wall Sit (Legs)
Jumping Jacks (Full body)
Mountain Climbers (Core and cardio)
Push-Ups (Upper body)
Glute Bridges (Lower body)
Lunges (Legs)
Chair Dips (Arms and shoulders)
Superman Pose (Back)
In conclusion, prioritizing both muscle strength and endurance, through proper nutrition and regular exercise, is crucial for women aiming to maintain healthy muscles, improve physical functionality, and mitigate the impacts from aging of muscular health.
References:
Cuk I, Prebeg G, Sreckovic S, Mirkov DM, Jaric S. (2017) Generalization of Muscle Strength Capacities as Assessed From Different Variables, Tests, and Muscle Groups. J Strength Cond Res, 31(2):305-312.
Hao JQ, Zhuang ZX, Hu SY, Zhang YJ, Zhang JW, He FJ, Wang R, Zhuang W, Wang MJ. (2024) The association between non‑high‑density lipoprotein cholesterol to high‑density lipoprotein cholesterol ratio (NHHR) and low muscle mass in adults aged 20-59: a population-based study in the United States. Lipids Health Dis, 23(1):274.
Miller, R. (2020). Age-Related Changes in Muscular Strength, Power, Endurance, and Quality in Recreationally Active Women Aged 20 to 89 Years.
Westcott, W. L. (2012). Resistance training is medicine: effects of strength training on health. Current Sports Medicine Reports, 11(4), 209–216.
Witard, O. C., Wardle, S. L., Macnaughton, L. S., Hodgson, A. B., & Tipton, K. D. (2016). Protein considerations for optimising skeletal muscle mass in healthy young and older adults. Nutrients, 8(4), 181.
