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Muscle mass is a central factor in healthy ageing, supporting physical strength, mobility, and overall resilience against health challenges. Starting in middle age, adults can lose about 3–5% of their muscle mass per decade, and the process speeds up after age 60. This loss impacts everything from mobility to immunity, but with some lifestyle adjustments, it's possible to retain muscle strength, prolong independence, and even improve mental well-being. This guide will explain what muscle mass is, why it is so vital for ageing well and simple steps to help you keep your muscles strong.
Age-related muscle loss is referred to as sarcopenia, a condition that makes it difficult to walk or lift things. Sarcopenia can reduce muscle mass by 30–50 per cent by the time by the time we are in our 80s, and experts at the Mayo Clinic explain that this can make simple tasks more difficult. Sarcopenia is not inevitable, but it is important. Lifestyle changes such as regular exercise, nutrition, and stress management can slow or prevent muscle deterioration.
Muscle mass supports various health aspects beyond physical strength, particularly as we age. Here are some key reasons why it is essential to focus on building and retaining muscle:
- Improved Mobility & Balance: Strong muscles help us stay balanced and reduce the risk of falls. Balance is especially important in older age, and research has shown that those with better muscle tone are less likely to suffer fall-related injuries.
- Enhanced Metabolism and Weight Control: Muscles burn calories even at rest, so having more muscle mass can help maintain a healthy weight. As metabolism naturally slows with age, muscle mass becomes critical for burning calories and supporting a balanced metabolic rate.
- Mental and Cognitive Health Benefits: Strength training releases endorphins, boosts mood, and reduces anxiety. Studies have shown that regular exercise helps people retain memory better as they age and reduces their risk of dementia.
- Reduced Inflammation: Muscle mass is crucial in controlling inflammation in the body. Muscle tissue produces anti-inflammatory molecules that help protect against chronic conditions like heart disease, diabetes and some cancers.
Muscle mass decreases, along with strength, balance and metabolic health. Not only does this affect physical abilities, but it also increases vulnerability to chronic conditions, particularly in older adults. In severe cases, frailty results from reduced muscle mass, which makes everyday tasks more difficult and increases the risk of injury and hospitalisation. According to studies, older adults with more muscle mass tend to live longer, healthier lives.
While ageing is a major factor in muscle decline, other elements can exacerbate or accelerate this loss:
- Sedentary Lifestyle: Over time, muscles become weak from sitting for long stretches or exercising as little as possible. According to research, even short, regular physical activity throughout the day can greatly enhance muscle retention.
- Poor Nutrition: Muscles need nutrients to grow and repair. Muscle loss can happen quickly if you don't get enough protein and essential vitamins in your diet, but foods high in these nutrients can help keep muscles healthy.
- Medications: It also includes certain medications, such as corticosteroids, which can, over time, lead to muscle loss.
- Chronic Conditions: Muscle loss can get worse in conditions like arthritis, diabetes, and heart disease. These diseases also cause chronic inflammation that weakens muscle tissue, so it is important to manage them.
There are several effective strategies to slow down muscle loss, improve muscle strength, and even rebuild muscle, even if you've already experienced some loss.
The best way to build and maintain muscle mass is through regular strength training. Strength training exercises like weight lifting or resistance band exercises stimulate muscle growth by making what is called 'small tears' in muscle fibres, which then mend and become more powerful. We call this process Progressive overload, which involves gradually increasing the weight or resistance in the workout to increase muscle growth.
Bodyweight exercises like squats, lunges, and modified push-ups can be highly effective and accessible for people of all ages. According to research, you should try to do two to three sessions per week, with each session targeting a different muscle group each day. Building and maintaining muscle mass and strength can be done with exercises like yoga, including body weight resistance.
Muscle preservation requires a balanced diet. Protein, in particular, is needed, as it's the only way to get the amino acids required to repair and grow muscle. In many studies, older adults are advised to consume at least 1.2 grams of protein per kilogram of body weight per day to help maintain muscle mass. Eggs, fish, dairy and legumes are all excellent sources of protein.
Protein is not the only thing needed for bone health, which supports muscle function; essential nutrients such as vitamin D and calcium are also needed. Anti-inflammatory omega-3 fatty acids (found in fish and flaxseeds) may help support muscle health by reducing age-related inflammation. Staying well-hydrated also helps in muscle repair and recovery.
Rest periods are particularly important for muscle growth and repair, especially while sleeping. When you are trying to sleep 7-9 hours per night, muscles have time to recover, and cortisol, a stress hormone that can contribute to muscle loss, is not released as much. Deep breathing, meditation and yoga are also stress relief techniques that can help keep cortisol levels in cheque and promote healthier muscle tissue.
Cardio is great for heart health, but too much cardio can lead to muscle loss, especially if you aren't pairing it with strength training. With strength training, short bursts of intense cardio will help you maintain muscle mass. Walking or moderate jogging is typically enough to keep the cardiovascular system healthy without risking muscle depletion.
If you know what to eat to build and maintain muscle, it can simplify the process of building and maintaining muscle. Eat high-quality protein sources like lean meats, beans, nuts and dairy products. Include foods that are rich in healthy fats, like avocados and olive oil, to help with nutrient absorption. Whole grains and fruits are also important as they provide energy for workouts, and carbohydrates are also important.
If you can't go to the gym, then think of how to build muscle mass at home using bodyweight exercises. Minimum equipment exercises like push-ups, planks, squats, and lunges are very effective in building strength. At-home training can be done with resistance bands or simple dumbbells.
Building and keeping muscle mass is one of the best ways to age with strength and vitality. Small changes, like incorporating strength training, focusing on protein intake, and ensuring restful sleep, can make a big difference in muscle preservation. By staying active and choosing the right foods, you can support your muscle mass and your quality of life as you age.
Take your first step – try adding two days of strength training to your weekly routine, or experiment with some high-protein meals to support muscle growth. Healthy ageing is in your hands!
