As we age, it’s inevitable that we lose both muscle mass and strength—a process known as sarcopenia. When combined with a lack of exercise and poor nutrition, this decline can become even more pronounced.

Global studies have shown that adults with higher muscle mass and strength have a reduced mortality rate from all causes. So why aren’t we talking about this more?

We often focus on achieving optimal blood pressure, cholesterol levels, and blood sugar control—but how often do we discuss muscle mass?

Building muscle through resistance-based exercise and ensuring adequate protein intake can help prevent chronic disease and support longevity. That’s why we believe it’s vital to discuss this with you, our patients.

Here, I explore why muscle is so important to our health and how to maintain muscle mass and strength as we get older.

What changes take place in our muscles as we age?

You may have already noticed that your muscles waste more easily and take longer to recover with age—another reason it’s so important to take care of them.

Age-related muscle loss (sarcopenia) begins, on average, from around the age of 40, with muscle mass and strength declining by approximately 1% per year.

Initially, it’s the quality of our muscle that changes—this reduces the strength of the muscle fibres before any noticeable decrease in muscle mass. This loss of strength can significantly affect everyday activities such as climbing stairs, carrying shopping, or standing up from a chair.

Over time, fewer muscle fibres are activated, and motor neurons die, which can lead to poor balance, slower reflexes, and reduced coordination.

As we age, it also becomes harder to stimulate muscle growth—meaning we need a higher protein intake and more resistance training than when we were younger.

Fat can begin to infiltrate our muscles too, making them less efficient, more prone to inflammation, and increasingly resistant to insulin (a hormone that regulates our blood sugar levels).

What are the health benefits of having larger and stronger muscles?

There are many benefits to maintaining strong muscles as we age—here are just a few, all of which contribute to longevity:

• Muscle helps maintain a healthy weight by increasing calorie burn
• It improves blood sugar regulation by increasing insulin sensitivity, helping to prevent type 2 diabetes and heart disease. Studies have shown that muscle strength in young adults is a significant predictor of coronary heart disease and stroke risk later in life
• It may reduce dementia risk—research suggests a strong link between low muscle strength and cognitive decline
• It lowers the risk of falls, one of the leading causes of death and disability in older adults, by improving balance and coordination
• Resistance training, which builds muscle, also strengthens bones—helping to reduce the risk of osteoporosis
• It improves cardiovascular health by lowering blood pressure, reducing body fat, and decreasing inflammation
• Muscle supports the immune system by storing specific amino acids that can be used during times of illness or stress, acting as an anti-inflammatory organ

How do you maintain muscle mass as you age

Now that we know why muscle matters, let’s look at how to maintain it as we get older.

With consistent lifestyle changes, you could begin to see results in as little as six weeks. Here are the main areas to focus on:

• Resistance training: This is key. Resistance training is the most effective form of exercise for sarcopenia, as it increases both strength and lean muscle mass. It doesn’t just mean lifting weights—it can include resistance bands or bodyweight exercises. We can recommend physiotherapists who offer tailored programmes, or help you explore options like reformer Pilates. Studies show that even previously inactive individuals can see up to a 50% strength gain after just 6 weeks of resistance training (2–3 sessions per week).
• Protein intake: As we age, we become more vulnerable to protein insufficiency. Aim to consume 1–1.5g of protein per kg of bodyweight, per day. Ideally, protein should be eaten 90–120 minutes before exercising, but most importantly, aim to include high-quality protein in every meal. You may also benefit from protein supplements, and we can recommend a dietitian if needed.
• Sleep and recovery: Sleep is vital for muscle repair. Aim for 7–8 hours of quality sleep per night.
• Stay active: Beyond structured workouts, stay physically active in your daily life. Walk where possible, take the stairs, and keep moving through activities like gardening.

Do weight loss medications like Ozempic increase risk of muscle loss (Sarcopenia)?

With more patients now using weight-loss injections, it’s important to understand their potential long-term effects. Though more research is needed, there may be a link between these medications (Glucagon-like peptide-1 receptor agonists) and an increased risk of sarcopenia. They may interfere with muscle development, regeneration, and repair.

If you’re taking one of these medications, it’s especially important to follow the recommendations above: engage in resistance training (if able) and ensure sufficient protein intake. Weight loss through a combination of physical activity and personalised nutritional advice will help to protect muscle mass and support better long-term health outcomes.

Final thoughts on muscle mass, longevity, and healthy ageing.

Maintaining muscle mass through diet, resistance training, and an active lifestyle is one of the most effective ways to support long-term health, mobility, and independence as we age. Even small, consistent changes can help slow muscle loss and reduce the risk of chronic illness.

If you’d like to discuss how to build or maintain muscle in more detail, call us on 0207 245 9333 or book an appointment online here.

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