Muscle matters as we age

Don’t let muscle loss slow you down—spot the signs and stay strong for life.

Ageing brings wisdom, but also changes we don’t always notice—until everyday tasks feel harder. One of the most overlooked is sarcopenia: the gradual loss of muscle mass and strength. For many, it’s already underway before we realise it.

Sarcopenia often creeps in quietly. Yet it isn’t an inevitable decline—it’s a challenge that can be managed with awareness, consistent exercise, and smart nutrition.

Spot it before it slows you down 

Early signs can be subtle: difficulty opening jars, taking longer to rise from a chair, or noticing your pace has slowed. These small changes are early warnings—and catching them matters.

Simple tests at home include:

• Grip strength: Handheld dynamometer. For ages 50–59, below 38 kg (men) or 22 kg (women) is concerning, with thresholds declining as we age.

  
  

• Chair stand: Rising five times with arms crossed in more than 12 seconds suggests reduced strength.

  
  

• Walking speed: Covering 4 metres slower than 0.8 m/s is a validated risk marker.

  
  

• Calf circumference: Less than 34 cm for men or 33 cm for women may indicate low muscle mass.

  
  

• One-leg stand: Holding for less than 12 seconds signals higher fall risk.

  
  

  

Beyond these checks, AI-powered tools are now widely available at home and in fitness centres. From 3D body scanners to smart devices and apps, they deliver results instantly. These technologies track progress, identify risks like sarcopenia, and personalise fitness or treatment plans. Clinics may also use DXA scans or bioelectrical impedance, but consumer tools make regular monitoring easier.

Sarcopenic obesity: the hidden risk

Some older adults lose muscle while gaining fat—a condition called sarcopenic obesity. It’s tricky because body weight may appear normal, masking the loss of muscle and rise in fat. This combination raises the risk of diabetes, joint pain, falls, and even cognitive decline.

The key isn’t just weight—it’s body composition. That’s why muscle matters.

Eat to build, not just to fill

Muscles need fuel—and not just any fuel. Protein and amino acids are essential, especially when spread across meals. Animal proteins like eggs, fish, and lean meats provide the full spectrum of amino acids your body needs. Eggs, in particular, are a nutritional gem: affordable, versatile, and packed with goodness.

If you follow a plant-based diet, be mindful. It’s possible to meet protein needs, but it takes planning to avoid deficiencies that can speed up muscle loss. Don’t forget healthy fats—olive oil, avocado, nuts—which help absorb vitamins A, D, E, and K. Nutrients like vitamin B12 and omega-3s also play key roles in energy and muscle repair.

Photo Credit: lifecare.com.au

Hydration is another silent hero. Even mild dehydration can sap strength, so keep that water bottle close.

If you are managing weight or dealing with sarcopenic obesity, balance is everything. You need enough protein to build muscle, but not so much that it adds to fat stores.

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Move it or lose it

Muscles don’t maintain themselves. If we don’t use them, we lose them—and rebuilding takes time. Resistance training is your best defence. Start small: use two-pound dumbbells, water bottles, or resistance bands. Aim for 1–2 sets of 12–15 reps, three times a week.

Focus on movements that mimic daily life: squats, sit-to-stand practice, wall push-ups. These build strength and improve balance. Add aerobic exercise—walking, tai chi, dancing, cycling, swimming—to burn calories and support heart health. Together, resistance and cardio help reshape your body and reduce the risks of sarcopenic obesity.

I recently discovered a video called “Reverse Muscle Loss with Just 3 Exercises for 50+” by British physio Will Harlow. His approach is simple, practical, and easy to follow. The best part? The exercises can be done right at home.

Of course, Will’s video is just one example. There are many excellent resources online showing Silverithmics how to safely increase muscle mass. Whatever programme or video you follow, make sure you perform the exercises correctly to avoid injury and get the most benefit.

And don’t forget recovery. Muscles grow during rest, not during workouts. Prioritise sleep—seven to eight hours of quality rest each night gives your body the time it needs to repair and rebuild.

Important: Everyone’s body is different. Before starting a new routine, seek professional advice or coaching. A physiotherapist, trainer, or healthcare provider can help tailor a plan that matches your condition, fitness level, and goals—so you build strength safely and effectively.

Appetite, mood, and connection

As we age, appetite can fade. Without enough food, muscles weaken. That’s where social connection helps. Join a walking group, try tai chi in the park, or sign up for a fitness class. Moving with others lifts mood, boosts appetite, and makes routines more enjoyable.

The mindset that matters

Positivity matters. The more you move, the more you preserve strength. Rebuilding takes time, but every step today is an investment in tomorrow’s independence.

Muscle matters. And it’s never too late to get stronger.