Sarcopenia is the age-related loss of muscle mass, strength, and physical function. It becomes more common as people get older, but muscle loss can also be accelerated by inactivity, poor nutrition, illness, and certain lifestyle factors.
Common causes of muscle loss
- Aging
- The body gradually becomes less efficient at building and repairing muscle.
- Hormonal changes and reduced muscle protein production can contribute.
- Lack of resistance exercise
- Muscles need regular challenge (such as lifting weights or resistance training) to maintain strength.
- Low protein intake
- Not eating enough protein can make it harder to preserve and rebuild muscle.
- Physical inactivity
- Long periods of sitting, bed rest, or reduced movement can quickly weaken muscles.
- Vitamin and nutrient deficiencies
- Low levels of nutrients such as Vitamin D may be associated with poorer muscle function.
- Chronic illnesses
- Conditions involving inflammation, hormone changes, or reduced mobility can increase muscle loss risk.
- Weight loss without strength training
- Rapid dieting can reduce muscle along with fat.
Practical ways to prevent or slow muscle loss
1. Do resistance training
Aim for 2–3 sessions per week if medically appropriate:
- Squats or sit-to-stands
- Resistance bands
- Weight machines
- Dumbbells
- Body-weight exercises
2. Eat enough protein
Include protein sources such as:
- Eggs
- Fish or lean meat
- Dairy products
- Beans and lentils
- Tofu or other plant proteins
Many older adults may need more attention to protein intake, but the ideal amount depends on body size, health conditions, and activity level.
3. Stay active daily
- Walking, climbing stairs, and regular movement help maintain function.
- Balance exercises can reduce fall risk.
4. Get adequate sleep
Poor sleep can affect recovery, hormones, and muscle repair.
5. Address medical issues
Treating problems such as thyroid disorders, vitamin deficiencies, or chronic illnesses can help protect muscle.
When to seek advice
Consider speaking with a healthcare professional if you notice:
- Increasing difficulty getting up from a chair
- Frequent falls
- Unexplained weakness
- A noticeable drop in strength or muscle size
A combination of progressive strength training + adequate protein + regular movement is the most evidence-supported approach for maintaining muscle as you age.
