A study reviewing data from over 42,000 adults found that people with muscle loss had about twice the risk of dying compared to those without it, highlighting the need for early detection and treatment.

Why muscle?

Losing muscle isn’t just about looking different—it profoundly impacts your energy, mood, mobility, and long-term health. Muscle loss is linked to higher risk of death, falls, injuries, and a lower quality of life. If you want to move with confidence, feel resilient, and enjoy a long, active life, prioritizing muscle health is key.

In middle age, many focus on losing belly fat or reducing liver fat by eating less and exercising more—methods that may have worked in younger years. However, after 30, and especially after 40, the body changes, making fat loss harder and muscle loss more common. Whether your goal is to stay lean, enjoy travel and hobbies, or maintain independence, prioritizing muscle growth and preservation is the key to feeling resilient for many years.

Why We Lose Muscle with Age

Muscle loss in middle-aged and older adults happens due to several key factors:

1. Aging: Muscle mass naturally declines with age—about 8% per decade after 40, accelerating to 15% per decade after 70.

2. Hormonal Changes: Declining levels of estrogen and testosterone reduce the body's ability to maintain and build muscle. Menopause and age-related testosterone decline play a significant role.

3. Muscle Cell Changes: Muscle repair and growth slow down due to changes in satellite cells and motor neurons, affecting muscle function.

4. Sedentary Lifestyle: Prolonged inactivity, including bed rest or hospitalization, significantly accelerates muscle loss.

5. Nutritional Deficiencies: Low protein and calorie intake, along with absorption issues, can worsen muscle decline, especially in older adults who tend to eat less.

6. Chronic Inflammation: Age-related inflammation and certain health conditions contribute to muscle breakdown over time.

7. Medication Effects: Some medications interfere with muscle metabolism or protein synthesis, further impacting muscle maintenance.

8. Early Life Development: Research suggests that factors in early development may influence muscle mass potential throughout life.

These factors often overlap, raising the risk of sarcopenia as we age. There are no medications for this, but diet and lifestyle are not only the main options—they’re also highly effective. Since people with sarcopenia are about twice as likely to die as those without it and muscle health supports energy, mood, and quality of life, preventing muscle loss through strength training and proper nutrition is essential.

Best Exercises for Strength Gains

For the greatest impact, focus on full-body movements, prioritizing lower-body strength, which plays a crucial role in mobility and independence as we age. Some of the most effective lower-body exercises include squats, calf raises and deadlifts, while seated rows and lat pulldowns are excellent for upper-body strength. Aim for 2–3 sessions per week, targeting large muscle groups such as the thighs, glutes, core, and shoulders while progressively increasing weight or intensity. Muscles should feel tense, warm, or shaky by the last few repetitions.

Making Strength Training a Habit

Strength training typically includes fewer number of repetitions (6–12 reps or less) and sets (1–3), but before worrying about exact number of reps and sets, start by focusing on what truly motivates you.

Do you want to keep up with your grandkids? Travel with ease? Play pickleball, hike, or dance without discomfort? The best way to stay committed to muscle health is to actively engage in these activities now, even if they feel a little challenging at first. By making movement a regular part of your life, you’ll stay inspired, build momentum, and find it easier to stay consistent with strength training—so you can keep doing what you love for a long time!

Overcoming Common Obstacles

If you feel too busy or too tired, start small. Even one minute a day—a few squats or push-ups at home—can build momentum and make a difference over time. If joint pain or knee issues are a concern, I’ve found strength training can dramatically reduce osteoarthritis pain, but it’s important to start gradually. Instead of full squats, try sit-to-stand exercises (standing up from a chair without using your arms) to safely build strength and confidence.

For a deeper dive into how to maximize strength training with minimal time commitment, check out No Time to Lift for practical guidance.

When trying to lose weight, many people cut overall food intake, often leading to fatigue, low mood, and a weakened immune system. While it's true that your overall caloric needs are lower now compared to when you were 25, your relative protein requirements may actually be higher. This means that as you adjust to a lower-calorie diet, you may need to increase your protein intake while reducing grams of fat and/or carbohydrates.

For most adults, adequate protein intake falls between 1.2–1.7g per kilogram of body weight per day, which is higher than the current RDA. Athletes or highly active individuals without kidney disease may benefit from even higher amounts. While there has been past concern about high protein intake affecting kidney health, research now shows that inadequate protein is a greater risk—getting less than 0.8g/kg of protein is linked to increased mortality from non-kidney-related issues. For those with kidney disease, recommendations typically range from 0.8 to 1.2g per kilogram depending on individual needs.

Since macronutrient and calorie needs vary greatly based on activity levels, dietary preferences, health history, and goals, guidance from a practitioner can be valuable in determining the right balance for you. One key strategy is distributing protein intake evenly throughout the day, or even prioritizing a higher intake at breakfast and tapering off in the evening for optimal muscle protein synthesis.

When choosing protein sources, emphasizing leucine-rich proteins—such as meats, fish, dairy, eggs, and legumes—helps support muscle growth and repair. Pairing this with a Mediterranean-style diet provides an anti-inflammatory foundation, rich in healthy fats, fiber, and antioxidants. Additionally, limiting ultra-processed foods is essential—not just because they lack nutrients, but because they can contribute to inflammation, poor metabolic health, and muscle loss over time.

Strength training, an active lifestyle and adequate protein intake are critical to healthy muscle function. But if you’re looking to further optimize muscle health or circumstances make exercise and protein intake a challenge (such as post injury or surgery), supplements can provide additional support. Look out for our upcoming article on nutritional supplements for muscle health.

Muscle health is NOT about bodybuilding.

In fact, muscle mass and muscle strength do not necessarily correlate with each other.

Muscle strength is linked to better mitochondria function, insulin sensitivity, higher basal metabolic rate (which means more effortless fat loss), better mood, higher energy, lower inflammation, improved tissue repair - in short, better quality of life.

If you want to enjoy improved quality of life now and for a long time, optimize your daily habits to increase muscle strength.