Maintaining Muscle and Strength as You Age

It Happens to All of Us 

It’s inevitable – losing muscle mass and function (called sarcopenia) is part of the aging process. Starting in our 30s, we naturally start losing muscle mass and strength, and as we approach our 60s and 70s that rate of loss increases. 

While we can’t entirely prevent sarcopenia, there are strategies with movement and food that can help slow its progression and prevent the challenges that come with weaker muscles like reduced performance or stamina, weakness, and poor balance. 

Building Muscle Through Movement

Strength training, also called resistance training, is a specific type of physical activity, which helps build and maintain muscle by working against gravity. You might think of weights when you hear strength training, but you can also use your own body weight, resistance bands, or medicine balls to fit varying fitness levels. 

The Physical Activity Guidelines for Americans suggest incorporating strength training activities (such as the following) twice a week: 

• Yoga 
• Pilates 
• Push-ups 
• Planks 
• Lunges 
• Squats 
• Dumbbells 
• Resistance bands 

Be sure to check with your healthcare provider before starting any new activity. You might also consider the help of a personal trainer or physical therapist for tailored recommendations. 

Building Muscle Through Food 

It’s easier for your body to make muscle when it has the right fuel. Since building muscle is an anabolic (building-up) process, both protein and adequate energy are needed. Without enough protein, you're missing the building blocks to physically make muscle. Without adequate calories, your body needs to find energy elsewhere, which can mean breaking down muscle tissue – the opposite of what we want! 

To encourage the right muscle-maintaining and building elements, aim for a diet that includes regular meals and adequate protein. The recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight (so take your weight in pounds divided by 2.2 to get kilograms, then multiply by 0.8), but you may require more if you are an athlete (up to 2.0 g protein per kg) or an older adult  (between 1.0-1.3 g protein per kg). 

Protein Sources

Good sources of protein include meat, poultry, fish, eggs, beans, nuts, and seeds. If you struggle to eat any of these foods or feel like you can’t eat enough to meet your needs, a protein supplement which offers a concentrated amount of protein is a good consideration. There is also research, which supports the use of creatine -- not a protein, but something made from protein building blocks – to help increase muscle mass and build strength. You can find creatine naturally in foods like red meat, chicken and salmon, but also in supplement form. 

Lastly, it’s normal for appetite to decrease as we get older. Eating or drinking smaller amounts more frequently and focusing on nutrient-dense options can ensure your body still gets what needs in energy, protein, hydration, and other nutrients. 

While aging and muscle loss are natural parts of life, they don't have to limit your strength. By incorporating regular strength-building activities and focusing on a protein-rich diet, you can help preserve muscle mass and function as you age. Small, consistent efforts make a difference in maintaining a strong, healthy body for years to come.