Age-Related Muscle Loss: What to Know About Sarcopenia and How to Prevent It

September is National Healthy Aging Month, an opportunity to focus on health issues of strength, mobility, and independence. One condition that deserves attention is sarcopenia — age-related loss of muscle mass and strength.

While common, sarcopenia is not inevitable. With the right habits, many adults can slow, halt, or even reverse its course.

What Exactly is Sarcopenia?

Sarcopenia is the progressive decline in skeletal muscle mass, strength, and function that occurs with aging. Skeletal muscles are the muscles attached to bones that make movement possible—walking, standing up, lifting groceries, and keeping balance.

Sarcopenia often begins in midlife and accelerates after age 60. It can lead to weakness, slower walking speed, trouble climbing stairs, and a higher risk of falls and fractures.

“Think of muscle as a vital organ for movement and metabolism,” said Alexander van der Ven, M.D., orthopedic surgeon with Baptist Health Orthopedic Care. “When muscle shrinks and weakens, people become less steady, less active, and more prone to injury. The good news is that muscle responds to training at any age.”

Alexander van der Ven, M.D., orthopedic surgeon with Baptist Health Orthopedic Care.

Medical teams sometimes use grip strength, walking speed, or imaging tests to identify sarcopenia. A common definition includes both low muscle mass and low muscle strength or performance. Even without formal testing, warning signs like difficulty rising from a chair, slower pace, or new balance issues warrant attention.

Why Does Sarcopenia Happen?

Several factors drive age-related muscle loss:

• Reduced activity: Less daily movement and fewer strength challenges cause muscles to atrophy (waste).

• Hormonal changes: Aging alters hormones that support muscle growth and repair.

• Inflammation: Chronic, low-grade inflammation can interfere with muscle maintenance.

• Nutrition gaps: Inadequate protein and calories limit muscle repair and building.

• Neuromuscular changes: Nerves that activate muscle fibers become less efficient over time.
• Medications: GLP-1 receptor agonists for weight loss may cause muscle loss, recent studies have found.

“Muscle health reflects how a person moves, eats, and recovers,” explains Alexander Gaukhman, M.D., orthopedic surgeon with Baptist Health Orthopedic Care at Boca Raton Regional Hospital. “Small declines compound over years. The earlier someone builds a strength routine and sound nutrition, the better they protect their future mobility.”

Alexander Gaukhman, M.D., orthopedic surgeon with Baptist Health Orthopedic Care at Boca Raton Regional Hospital.

Why Muscle Matters For Healthy Aging

Strong muscles do more than lift weight. They protect joints, improve balance, stabilize posture, and support bone health by loading the skeleton. They also help regulate blood sugar, support a healthy weight, and maintain the capacity to enjoy daily life.

• Falls and fractures: Sarcopenia increases the risk of falls. Weaker muscles cannot protect the hip or spine during stumbles.

• Independence: Strength underlies daily tasks—carrying laundry, opening jars, getting in and out of a car.

• Metabolic health: More muscle improves insulin sensitivity and resting metabolic rate, helping manage blood sugar and weight.

“As orthopedic surgeons, we see the downstream effects when strength and balance fade—falls, fractures, and prolonged recovery,” says Dr. van der Ven. “Preventing sarcopenia is one of the most powerful strategies to preserve independence.”

How To Prevent Or Slow Sarcopenia

Prevention blends exercise, nutrition, and healthy daily habits. These steps are safe for most adults, but those with chronic conditions should consult their clinician before starting a new routine.

1) Prioritize resistance training

Resistance training means working muscles against an external force—body weight, resistance bands, free weights, or machines. Aim for two to three sessions per week on nonconsecutive days.

• Focus on major muscle groups: legs, hips, back, chest, shoulders, and core.

• Start with 1–2 sets of 8–12 repetitions per exercise; progress gradually.

• Choose functional moves: squats or sit-to-stands, step-ups, rows, chest presses, overhead presses, and planks.

“Muscle adapts when it is challenged,” says Dr. Gaukhman. “Even simple chair stands and band exercises can rebuild strength and confidence within weeks.”

If access to a gym is limited, a home routine with a sturdy chair, a set of resistance bands, and light dumbbells can be effective.

2) Add power and balance work

Power is strength performed quickly, like rising briskly from a chair. It declines faster than strength with aging and is crucial for catching a toe or preventing a fall.

• Try controlled, faster concentric movements (standing up) and slower lowering.

• Practice balance: single-leg stands near a counter, heel-to-toe walking, and tai chi.

• Incorporate agility drills suited to ability, such as side steps or gentle marching.

3) Keep moving every day

Non-exercise activity—walking, gardening, household chores—reinforces strength gains and helps maintain muscle. Target at least 150 minutes of moderate aerobic activity weekly, such as brisk walking or cycling, and reduce prolonged sitting by standing or walking every 30–60 minutes.

4) Eat enough protein and total calories

Muscle needs building blocks. Adults often benefit from higher protein intake than the minimum daily allowance, spaced across meals.

• Aim for 20–30 grams of protein per meal from sources like fish, poultry, eggs, Greek yogurt, tofu, beans, and lentils.

• Include protein after resistance training to support repair.

• Ensure adequate calories; persistent calorie deficits can accelerate muscle loss.

“Protein distribution matters,” explains Dr. van der Ven. “A protein-rich breakfast, lunch, and dinner stimulate muscle building more effectively than one large protein meal.”

5) Consider key nutrients

• Vitamin D: Supports muscle function and balance. Levels can be checked with a blood test; supplementation should be guided by a clinician.

• Creatine monohydrate: Research suggests creatine, paired with resistance training, may enhance strength and muscle mass in older adults. Discuss dosing and safety with a clinician or dietitian.

• Omega-3 fatty acids: May support muscle by moderating inflammation; fatty fish like salmon and sardines are good sources.

6) Protect joints and avoid injury

Proper technique and gradual progression reduce the risk of strains.

• Warm up with 5–10 minutes of light cardio and dynamic movements.

• Increase weight or resistance by small amounts as exercises become easier.

• Use pain as a guide: muscle fatigue is normal; sharp or joint pain is a signal to stop.

“Quality movement beats heavy loads,” says Dr. Gaukhman. “Controlled form, full range of motion, and consistency keep people training—and progressing—safely.”

When to Talk With a Clinician

Seek guidance if there is rapid, unexplained weight loss; frequent falls; new or worsening weakness; or difficulty with daily activities. A clinician may evaluate for conditions that mimic or worsen sarcopenia, such as thyroid disorders, medication side effects, or inflammatory diseases.

Physical therapy can provide a tailored plan for strength, balance, and gait training, while a registered dietitian can optimize protein and calorie intake.

Sarcopenia is common, but not inevitable. With regular resistance training, daily movement, protein-forward meals, and smart progression, adults can preserve muscle, protect bones and joints, and maintain independence.

“Start small, be consistent, and build,” says Dr. van der Ven. “Muscle responds at every age.”

“Strength is a lifelong investment,” adds Dr. Gaukhman. “But the best time to begin is now.”