Friday Health & Wellness

Muscle Loss in Seniors: What’s Normal, What’s Not — and What You Can Do

There’s a quiet change that happens as we age.

It doesn’t announce itself.

It just shows up one day as, “Why is this harder than it used to be?”

Standing up.

Opening jars.

Walking a little slower.

Feeling less steady.

This isn’t “just getting old.”

It has a name — sarcopenia.

What Is Sarcopenia?

Sarcopenia is the age-related loss of muscle mass and strength.

It often begins as early as our 30s and accelerates after age 65, with muscle loss of 10–15% per decade if not addressed.

The good news?

👉 It is not only preventable — it is often reversible.

Why Older Adults Lose Muscle Strength

Muscle loss isn’t about laziness or failure. It’s a combination of real biological changes:

Hormonal changes – Lower testosterone and growth hormone reduce muscle-building ability

Neural decline – Fewer nerve signals from the brain to muscles Inactivity –

Muscles weaken quickly when not used Nutrition gaps –

Not enough protein to repair and rebuild muscle Inflammation & chronic illness –

The body becomes less efficient at turning protein into muscle

This is why someone can feel tired, unsteady, or weaker even when they’re trying.

Signs of Age-Related Muscle Loss

You might notice:

Difficulty getting up from a chair

Slower walking speed

Balance issues or fear of falling

Trouble lifting everyday items

Visible muscle loss in arms or legs

These signs are signals, not sentences.

How Muscle Loss Can Be Reversed

Yes — reversed. Not overnight, but consistently.

1. Resistance Training (Most Important)

2–3 times per week Light weights, resistance bands, bodyweight movements Even chair-based strength work counts

Muscle responds at any age.

2. Protein Matters More Than You Think

Older adults often need more protein, not less.

Aim for ~1.2 grams of protein per kilogram of body weight Spread protein throughout the day (not just dinner)

3. Keep Moving

Walking Gentle yoga Cycling Balance exercises

Movement tells your body: “We still need this muscle.”

4. Pay Attention to Nutrition & Energy

Unintended weight loss, low appetite, or fatigue are red flags worth addressing with a provider.

Common Myths That Need to Go

“It’s just aging.” → No.

Severe muscle loss is not inevitable. “

“Only thin people lose muscle.” → False.

Sarcopenia can exist at any weight. “It’s too late to start.” → Also false.

Muscle adapts well into our 80s and beyond.

A Gentle Reminder

Strength isn’t about looking a certain way.

It’s about staying independent, steady, and confident in your body.

If you’ve noticed changes — you’re not imagining it.

And you’re not powerless.

Small, consistent steps matter more than perfection.

Your body is still listening to you.

Be kind to it.

Move it.

Feed it well.

And remember — aging doesn’t mean shrinking.

It means learning how to support yourself differently.

— Lady Flava 🌻