Sigma Nutrition Radio #591: Maintaining Functional Capacity with Age – Brendan Egan, PhD
Jan 20, 2026
Brendan Egan, an Associate Professor of Sport and Exercise Physiology, shares his insights on maintaining functional capacity as we age. He discusses the importance of muscle strength and the concept of 'use it or lose it,' stressing that declines in muscle function can be modified with training. Egan highlights how short-term resistance training can yield lasting benefits and explores barriers to ongoing strength training for older adults. He emphasizes the need for individualized exercise programs tailored to personal capabilities to enhance independence in later life.
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Functional Capacity Is Multi-Dimensional
- Functional capacity covers activities of daily living and mental capability, not just muscle size or strength.
- Different tests (grip, sit-to-stand, walk speed) capture different aspects and no single definition fits all.
Strength Falls Faster Than Muscle Mass
- Peak functional ability often occurs around the mid-30s to early 40s but varies widely between individuals.
- Strength and power decline faster than muscle mass, so function loss is not solely about losing size.
Lifelong Training Shifts Peak Later
- Longitudinal data are limited but athletes who keep training show much smaller declines and later peaks.
- Peak age can shift into the 40s or 50s with sustained, specific training history.