Muscle Atrophy: 5 Exercises to Build Strength

Muscular atrophy is the thinning, wasting, or loss of muscle tissue, leading to decreased strength and mass. There are various types of muscle atrophy and different treatments for them. One common treatment for certain kinds of muscle atrophy is exercise, which helps relieve symptoms of atrophy by rebuilding strength and mass.

Here’s what you should know about the symptoms and types of muscle atrophy, as well as common exercises that can help.

• Weakness in an arm or leg
• One arm or one leg being smaller than the other
• Tingling or numbness in your limbs
• Difficulty walking or keeping your balance
• Trouble speaking or swallowing
• Weakness in your facial muscles
• Memory loss over time

According to John Gallucci Jr., DPT, the CEO of JAG Physical Therapy, there are three types of muscle atrophy:

• Physiologic atrophy, which is caused by not using the muscles enough
• Pathologic atrophy, which can happen with aging, starvation, and health conditions such as Cushing’s disease
• Neurogenic atrophy, which is the most severe type of muscle atrophy. It can be from an injury or disease in a nerve that connects to the muscle

While anyone can develop muscle atrophy, the following populations are especially at risk, says Brittany Steindl, DPT, a physical therapist with BLS Physical Therapy in Closter, New Jersey.

• Older adults: “Elderly individuals experience natural muscle loss with aging, making seniors especially at risk,” says Dr. Steindl.
• Sedentary people: “Sedentary people who lead a sedentary lifestyle or are immobile due to illness or injury are also more susceptible,” says Steindl. These may include people who are bedridden, recovering from surgery, have seated jobs, have low activity levels, or have health problems that limit mobility.

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• Injured athletes: “Athletes in certain sports may experience long periods of inactivity during recovery from injuries or surgeries, increasing their risk,” says Steindl.

Here are five exercises to help you relieve the symptoms of muscle atrophy and regain muscle strength over time.

1. Single Leg Raises

“This exercise strengthens the quadriceps and hip flexors, helping maintain lower body strength and improving mobility, which is often affected by muscle atrophy in the legs,” says Gallucci.

To do a leg raise, lie on your back with one leg bent and the other straight. Slowly lift the straight leg to about a 45 degree angle, and then lower it. Repeat this exercise several times with one leg, and then do the same for your other leg, says Gallucci.

“This exercise, if done properly, can also help with core musculature, requiring the core to be stable with the up and down movement of the leg during the exercise,” Gallucci adds.

2. Push-Ups

Push-ups are a great form of resistance exercise for improving upper body strength and do not require equipment, says Samantha Marner, DPT, a physical therapist and the clinical director at Advanced Physical Therapy in Wichita, Kansas.

“Push-ups are a functional upper body exercise, meaning the movement incorporates several muscle groups and directly relates to daily tasks such as pushing open a door, pushing a stroller or grocery cart, and pushing a lawn mower,” Dr. Marner says.

If regular push-ups are too difficult, you can modify them in different ways, depending on what stage of recovery you’re in, says Marner. One way is by doing a knee push-up, which involves doing push-ups from your knees instead of your toes. Another is by doing an elevated push-up or standing pushup, which involves putting your hands on a surface such as your countertop or a wall, respectively.

3. Triceps Dips

“This exercise helps to restore arm strength, particularly in the triceps muscles, and maintain upper body function, which can diminish due to inactivity or injury,” says Gallucci.

To perform this exercise, sit on a sturdy chair or bench with your hands gripping the edge beside your hips. Slide your hips off the seat, keeping your knees bent, and lower yourself slightly by bending your elbows. Then, push yourself back up to the starting position, says Gallucci.

4. Squats

A body weight or weighted squat is a good way to target your quadriceps, hamstrings, and glutes, which are key muscles in the legs, says Matthew Cifelli, DPT, a physical therapist and the founder of Attain Physical Therapy in New Jersey. “A functional squat will help target and rebuild strength throughout the lower body, which is often an area affected by muscle atrophy,” Dr. Cifelli says.

“These are excellent for improving balance and stability,” adds Gallucci.

To do a squat, stand with your feet shoulder-width apart. Lower your body by bending at the knees and hips, as if sitting back into a chair, while keeping your chest up and knees aligned with your toes. Lower your body until the thighs are no further than parallel to the ground. Then, push your heels into the ground to return to a standing upright position, says Cifelli.

5. Aquatic Exercises

“Aquatic exercises are a great way to meet physical activity recommendations while allowing less stress throughout joints, including the low back, hips, and knees,” Marner says. “The water allows for some resistance while providing body weight support.”

If you’re interested in aquatic exercise, it could help to try a water aerobics class at a gym near you, as long as your doctor okays it for you. “I recommend patients check with their local YMCA for water aerobics classes,” Marner says.

• Muscle atrophy is a loss of muscle that leads to weakness, often caused by prolonged inactivity or certain medical conditions.
• Regular exercises, like push-ups and squats, can help you regain strength and improve your overall muscle health.
• Tailoring an exercise routine to your needs with guidance from a healthcare provider can make a big difference in your recovery.