Muscle loss does not suddenly begin in old age. It can gradually start from the 40s, becoming more noticeable as the years pass. This age-related decline in muscle mass and strength is known as sarcopenia. While some muscle loss is a natural part of ageing, staying active and eating well can help slow the process.
Strength training is essential
One of the most effective ways to preserve muscle is resistance exercise. Weight training, squats, lunges, push-ups and resistance-band exercises challenge muscles and encourage the body to maintain strength. Even two or three sessions a week can be valuable when performed consistently.
Eat enough protein
Muscles need protein for repair and maintenance. Include protein-rich foods such as eggs, milk and yoghurt, fish, poultry, pulses, beans, soy, nuts and seeds in your meals. Rather than relying on one large protein-heavy meal, try to include a good source of protein throughout the day.
Keep moving
Regular movement matters outside the gym too. Walking, climbing stairs, gardening and taking breaks from prolonged sitting help keep muscles active. Maintaining mobility becomes increasingly important as you grow older.
Support your bones and muscles
Adequate calcium and vitamin D support healthy bones and normal muscle function. A balanced diet, appropriate sunlight exposure and medical advice about supplementation when necessary can help meet these needs.
Don’t ignore weakness
Difficulty climbing stairs, getting up from a chair, carrying groceries or maintaining balance may signal declining strength. Persistent or unexplained weakness should be discussed with a doctor, particularly if accompanied by unintentional weight loss.
Start before you need to
You don’t have to wait until your 60s or 70s to think about muscle health. Your 40s are a good time to build strength that can serve you for decades. Regular resistance exercise, sufficient protein, everyday movement, good sleep and a balanced diet can help keep your muscles stronger for longer.
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