More Than Our Story

Maintaining Muscle Mass as You Age

Table of Contents

Starting as early as your 30s, adults can begin to lose muscle mass in a process known as sarcopenia. Without intervention, this decline accelerates after age 60, affecting strength, mobility, metabolism, and overall independence. Research consistently shows that lifestyle choices, including resistance training and proper nutrition, can significantly slow or even reverse age-related muscle loss.

Here’s how to maintain muscle mass and stay strong as you age.

Sarcopenia

Sarcopenia is the progressive loss of skeletal muscle mass, strength, and function that occurs with aging. It increases the risk of falls, fractures, metabolic diseases, and diminished quality of life. Research published in the Journal of Cachexia, Sarcopenia and Muscle indicates that adults may lose approximately 3–8% of their muscle mass per decade after age 30, with the rate of loss accelerating after age 60. However, muscle decline is not driven solely by age; factors such as physical activity level, diet, hormonal status, sleep quality, and chronic inflammation play major roles in determining its onset and severity.

Why Muscle Mass Matters

Maintaining muscle is about far more than aesthetics—it is fundamental to long-term health and function. Adequate muscle mass and strength support:

  • Metabolic health: Muscle helps regulate blood sugar and improves insulin sensitivity.
  • Bone density: Strong muscles place healthy stress on bones, helping to keep them strong.
  • Balance and fall prevention: Muscle strength and power reduce the risk of falls.
  • Joint stability: Muscles support and protect joints, reducing wear and injury risk.
  • Longevity and independence: More muscle is linked to greater functional capacity and autonomy with age.

Studies show that greater muscle strength is associated with lower mortality in older adults. Thankfully, several strategies can significantly slow age-related muscle loss.

Prioritize Strength Training

Resistance training is the single most effective intervention for preserving muscle mass with age. Organizations such as the American College of Sports Medicine recommend that adults perform strength training at least 2–3 times per week.

What works best:

  • Free weights (dumbbells, barbells, kettlebells)
  • Resistance bands
  • Bodyweight exercises (squats, push-ups, rows)
  • Machine-based training
  • Progressive overload (gradually increasing resistance, sets, or reps)

Research shows that even adults in their 70s, 80s, and 90s can gain muscle size and strength with consistent resistance training, improving function, confidence, and quality of life.

KEY TIP:
Focus on compound movements like squats, rows, presses, and deadlifts to maximize muscle engagement.

Increase Your Protein Intake

As we age, our bodies become less efficient at using dietary protein to build and repair muscle – a phenomenon known as anabolic resistance. As a result, older adults often need more protein to stimulate muscle growth and maintenance effectively.

Current guidelines recommend a minimum intake of 0.8 g/kg of body weight per day. Still, many experts recommend 1.0–1.2 g/kg for older adults and up to 1.6 g/kg for those who are physically active or focused on building or preserving muscle.

High-quality protein sources can be obtained from a variety of sources:

  • Animal-based: Eggs; lean meats such as chicken and turkey; fish like salmon and tuna; and dairy products, including Greek yogurt and cottage cheese.
  • Plant-based: Legumes (soybeans, lentils, chickpeas); soy products (tofu, tempeh, edamame); and higher-protein grains and pseudograins (spelt, amaranth, quinoa, oat bran).
  • Supplements: Protein powders, ready-to-drink shakes, and bars can be useful for individuals who struggle to meet their protein needs solely from whole foods.

PROTEIN TIP:
Distributing protein evenly across meals may further support muscle maintenance in older adults.

Don’t Neglect Vitamin D

Vitamin D plays an essential role in muscle function and strength. Vitamin D deficiency is common in older adults, particularly in northern climates.

VITAMIN D SUPPORT:
Health Canada recommends adults over 70 consume 800 IU (20 mcg) of vitamin D daily. Sunlight, fortified foods, fatty fish, and supplements can help maintain adequate levels.

Stay Physically Active

Daily movement supports muscle maintenance and prevents weakening.

Some daily activities to incorporate include:

  • Walking
  • Hiking
  • Cycling
  • Swimming
  • Gardening
  • Functional mobility work

ACTIVITY TIP:
Even light activity can help reduce muscle breakdown.

Prioritize Sleep and Recovery

Muscles are built during recovery, not during the workout itself. Quality rest is when your body repairs tissue and adapts to training.

Poor sleep disrupts key anabolic hormones such as growth hormone and testosterone, both of which are essential for muscle repair, recovery, and strength gains.

Managing stress is equally important. Chronically elevated cortisol – a primary stress hormone – can promote muscle breakdown, impair recovery, and make it harder to maintain or build muscle over time.

SLEEP SUPPORT:
By getting 7-9 hours of good quality sleep per night, you’re giving your muscles their best chance at repairing and preventing breakdown.

RELATED ARTICLE:
Read our article on The Importance of Sleep.
Read the article >>

Consistency Over Intensity

The biggest mistake older adults make is inconsistency, not lack of intensity.

You don’t need intense workouts. Instead, focus on:

  • Progressive resistance
  • Adequate protein
  • Proper recovery
  • Long-term consistency

KEEP MOVING:
Even small, regular efforts compound over time.

When to Seek Professional Support

If you notice a significant decline in strength, unintentional weight loss, increasing difficulty with daily tasks, or frequent falls, consult a physician to rule out underlying conditions and receive appropriate evaluation and treatment.

Conclusions

Aging does not automatically mean weakness. Muscle remains metabolically active, protective, and adaptable at any age. With consistent strength training, adequate protein intake, and sufficient recovery, it is possible to maintain and even build muscle well into later life.

Healthy aging is not just about slowing decline; it is about actively building resilience, preserving independence, and staying strong enough to do what matters most to you.

SOURCES

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Daniel

Daniel is an extremely curious person, a wealth of random knowledge and facts. Extremely passionate about a vast array of interests ranging from health to history, science to athletics, everything culinary and the list goes on. Trust us, you would want to be on his team for Trivial Pursuit. Daniel is also years into his battle with brain cancer. He experienced a seizure while on a Zoom call at work in late 2020 and quite literally, his life changed within minutes. After his operation he started to talk about his story but had always known it was more than just him. From then, More Than Our Story became a PROJECT that has evolved into the starting point it is today. He has also since become a multiple time IRONMAN.

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