When people think about healthy aging, they often focus on weight or the number on the scale. But the scale does not tell the full story. Even when weight stays the same, muscle can be quietly declining.
Muscle Loss Adds Up Faster Than Most People Expect
Muscle loss can start earlier than many people realize. Beginning around age 30, adults lose about 3 to 8% of muscle mass per decade. After age 60, the rate of loss can accelerate to as much as 1 to 2% per year (10–20% per decade), especially without strength-focused activity.
Over time, this can lead to:
- Feeling weaker or fatigued more easily
- Slower walking speed
- Balance challenges and higher fall risk
- A lower resting metabolism, which can make weight maintenance harder
Can You Slow Muscle Loss?
Yes, absolutely. With the right habits, it can be slowed and even partially reversed at any age. Focus on three simple areas.
- Eat enough protein
Protein plays a key role in maintaining muscle, especially as we age. Many older adults actually need more protein than they did when they were younger, not less. Current guidelines suggest that older adults may benefit from about 1.0 to 1.2 grams of protein per kilogram of body weight per day, depending on health status and activity level. Adequate protein supports muscle repair, strength, and overall physical function. - Make strength training part of your routine
Strength training activity signals your body to keep muscle. This can include bodyweight exercises, resistance bands, weights, or daily activities that challenge your muscles.
- Stay active overall
Walking, gentle cardio, and everyday movement support balance, circulation, and energy, all of which work together with muscle health.
It is often easier than it sounds. The hardest part is getting started and figuring out what kind of movement fits into your routine and feels enjoyable. Once you find something you genuinely like and can stick with, it becomes much more sustainable over time.
The Takeaway
Muscle is a foundation of healthy aging. It supports movement, balance, metabolism, and most importantly, independence.
While muscle loss becomes more common with age, it is not something you have to accept as unavoidable. By eating enough protein and staying active in ways that feel realistic and enjoyable, you can protect your strength and support your body over time!
