Coach Zemer details habits to slow age-related muscle loss

Jacob Zemer, a New York-based fitness coach who trains clients aged 35 to 55, said preserving lean muscle requires active management as Americans increasingly use GLP-1 medications linked to muscle loss during rapid weight reduction. He noted that lifestyle shifts contribute significantly to age-related muscle decline.

According to Zemer, adults become more sedentary as they focus on career and family responsibilities, a change that lowers metabolism and activity levels. He explained that hormone changes beginning in a person's 40s cause the body to partition calories less toward protein synthesis for muscle and more toward fat storage. Zemer compared building muscle in one's 30s and 40s to contributing to a retirement fund, stating that individuals deplete this muscle mass in their later years.

To mitigate these effects, Zemer recommended specific dietary and exercise strategies. He advised that individuals who regularly strength-train consume between 0.8 and 1 gram of protein per pound of body weight to stimulate muscle protein synthesis and reduce the risk of sarcopenia. For those who are sedentary, he noted that high protein intake is less critical. The U.S. Physical Activity Guidelines recommend that adults strength-train at least two days per week, targeting all major muscle groups. The Centers for Disease Control and Prevention advises using moderate or greater intensity until completing another repetition with good form becomes difficult.

Zemer emphasized that lifting weights serves to preserve existing muscle even if the volume is insufficient to build new tissue. He stated that lifting weights for 30 minutes twice a week may not build significant new muscle but is sufficient for maintenance. For beginners, he suggested focusing on functional movements such as squats, lunges, push-ups, and pulling exercises. He also recommended farmer's carries, which involve lifting weighted objects, to improve grip, balance, and stability. Those intimidated by the gym environment can work with a qualified trainer for a few sessions to refine technique and build confidence.

Sleep quality emerged as another key factor in Zemer's assessment. He emphasized the need for seven to nine hours of sleep per night, warning that consistent sleep deficiency of around five hours is associated with rapid muscle loss. He cautioned that being sedentary is linked to rapid declines in muscle mass and strength, even without structured workouts. For individuals taking GLP-1 medications, Zemer stressed the importance of combining protein intake with strength training. He explained that these drugs accelerate both fat loss and lean muscle loss, so patients must ensure they are maintaining their muscle mass while losing weight.