Why Your Brain Might Be Behind That Loss of Strength (And What to Do About It)

As we age, our muscles gradually waste away. It’s a condition called Sarcopenia. All of us are experiencing it or will experience it. It’s the reason I have personal trainers in my homes. Older people really are at a disadvantage compared to younger people who don’t have the condition - yet.

However, there may be more to muscle lose in old age than just time.

Researchers from Ohio University have uncovered something worth noting - many older adults actually have stronger muscles than they realize. The problem isn't the muscles themselves.

It’s the communication system that controls them.

In a groundbreaking study, scientists studied 66 adults in their 70s to understand why they were losing strength.

They asked participants to straighten their knees as forcefully as possible, then applied mild electrical stimulation to the same muscles to see if they could produce more force.

The results were encouraging.

The weakest participants showed a 14.2% strength increase after electrical stimulation—nearly twice the improvement of stronger participants. This revealed that their muscles still had significant untapped potential.

The real problem? Their brains and nervous systems weren't sending strong enough signals to fully activate those muscles.

Think of your nervous system as your body's communication network. Your brain sends signals through nerves to tell muscles when and how forcefully to move.

As we age, these signals can weaken or slow down, preventing muscles from performing at their full capacity—even if the muscle tissue itself is still relatively healthy.

Muscle weakness in older adults isn't just frustrating—it has serious consequences. It increases the risk of

• Falls

• Fractures

• Loss of independence, and

• Significant health complications.

See why I have a trainer working out my assisted living residents?

Understanding that the problem often lies in nervous system function as well as some muscle loss means we can take more targeted, effective approaches to maintaining strength and quality of life.

So in order to fight muscle loss in old age, it sounds like being a meathead is not the best way to keep your muscles. You need to work out your brain as well as your body.

Here are some ways to ‘cross fit’ your brain:

1. Exercise Regularly - Physical activity is one of the most powerful tools for brain and nervous system health. Exercise increases blood flow to the brain, strengthens communication pathways between your nervous system and muscles, and reduces your risk of cognitive decline. This is good for both your brain AND your muscles.

2. Prioritize Quality Sleep - There are lots of good strategies out there for having a good night’s sleep.  During sleep, your brain clears out abnormal proteins and consolidates memories, both critical for maintaining nervous system function.

3. Eat a Brain-Healthy Diet - Omega-3 fatty acids (EPA/DHA)  found in fatty fish such as mackerel and sardines are particularly beneficial for nerve function. A ketogenic or carnivore diet can really fuel the brain with ketones.

4. Reduce Stress Through Mindfulness - Meditation and mindfulness exercises can be remarkably effective. Just 8 to 12 minutes of daily practice reduces cortisol levels and activates protective mechanisms in your brain. Social engagement and mental stimulation also matter—stay connected with others and keep learning.

5. Include Coordination Training - Activities like tai chi, balance exercises, and coordination training are particularly powerful because they challenge both your muscles and your nervous system simultaneously, strengthening the vital communication link between them.

If you’re moving up there in years, don’t think weight training alone is going to save your muscles. Try to maintain a healthy brain as well. Life will be much more fun in your elder years if you’re jacked.