How to Slow Muscle Loss as You Age

Key Takeaways:

• Engaging in regular resistance training is one of the most effective ways to slow age-related muscle loss.
  
  
• Ensuring adequate dietary protein supports muscle-protein synthesis and helps preserve muscle mass and strength.
  
  
• Supporting lifestyle factors, such as managing inflammation, maintaining movement variety and ensuring good sleep, enhances the effectiveness of training and nutrition in combating muscle decline.
  
  

Did you know that after the age of around 30, most people start losing as much as 3–5% of their skeletal muscle mass per decade — and that rate accelerates after age 60? (R). But the good news? You can slow this process considerably and maintain strength, function and vitality well into later life.

Understanding Muscle Loss With Ageing

In this section, you’ll get an overview of what happens physiologically as we age, why muscle mass and strength decline, and what “muscle loss” really means in older adults.

As you age, multiple physiological systems contribute to the loss of muscle mass, strength and function — a condition often referred to as Sarcopenia. One mechanism is anabolic resistance, which means your muscles respond less robustly to protein intake and exercise compared with younger people (R). 

 

There is also a decline in the number and size of muscle fibres, especially type II fast-twitch fibres, reduced motor-unit recruitment, increased infiltration of fat and connective tissue into muscle, and altered hormonal and inflammatory milieus (R). 

Evidence suggests that muscle mass declines at a rate of approximately 1–1.4% per year in the lower limbs of older adults, accompanied by even faster losses in strength and power (R). Understanding these mechanisms helps you appreciate why a multi-pronged strategy, including exercise, nutrition, and lifestyle, is needed to preserve muscle as you age.

Why Resistance Training Matters

Here we explore how targeted physical training — especially resistance training — plays a key role in slowing muscle loss, and exactly what scientific studies say.

Resistance or strength training is perhaps the most potent stimulus for preserving and even increasing muscle strength and mass in older adults. A consensus statement from the 

National Strength & Conditioning Association (NSCA) for older adults states that muscle mass, strength and function decline with age but can be significantly mitigated by resistance exercise (R). 

Meta-analysis of older people with sarcopenia found that resistance training significantly improved measures like hand-grip strength, knee extension strength, gait speed and physical performance tests, although changes in muscle mass (by DXA/BIA) were less consistent (R). 

One long-term study found that heavy resistance training among people around retirement age maintained leg strength for over four years, whereas moderate or no extra exercise groups lost strength (R). 

 

From a physiological angle, resistance training stimulates muscle protein synthesis, promotes hypertrophy of type II fibres, improves neuromuscular activation and may reduce muscle-fat infiltration (R). 

For ageing adults, aim for resistance training that emphasises moderate to high intensity, 2–3 times a week, with progressive overload, to meaningfully slow muscle decline.

Optimal Protein & Nutrition to Support Muscle Preservation

As muscle protein synthesis becomes less responsive with age (anabolic resistance), older adults often require higher protein intake per kilogram body weight than the standard minimal recommendation (0.8 g/kg/day) to maintain muscle (R). 

For example, a study of Korean older adults found that protein intakes of 1.0–1.5 g/kg/day were associated with significantly lower odds of low muscle mass, compared with lower intakes (R). 

It’s also been shown that per-meal protein doses of ~25–30 g (or ~0.4 g/kg) help maximise muscle protein synthesis in older people, especially when combined with resistance training (R). 

Ensure you reach a daily protein target, aim for around 1.0–1.2 g/kg body weight (or higher depending on health/illness), distribute protein evenly across meals (aiming ~25–30 g each), and pair this with exercise to maximise benefit.

Supporting Lifestyle Factors: Recovery, Inflammation & Movement Variety

Now, let’s consider the lifestyle habits that help resistance training and nutrition preserve muscle as you age.

Recovery & Sleep

Muscle repair and adaptation happen during recovery periods and sleep. If you don’t recover enough after exercise, your body can’t adapt properly to the training. Instead of getting stronger, fitter, or building muscle, your body may start breaking down tissue to cope with the stress (R). Emerging studies suggest that disrupted sleep or chronic poor sleep may impair muscle protein synthesis and increase muscle degradation pathways (R). 

Inflammation & Metabolic Health

Chronic low-grade inflammation (often associated with ageing, i.e., “inflamm-ageing”) can worsen muscle breakdown and reduce anabolic signalling. Regular training and proper nutrition help modulate inflammation and support muscle health (R). 

Movement Variety & Everyday Activity

While resistance training is essential, general physical activity and movement variety (balance, mobility, aerobic) complement muscle health by improving circulation, neuromuscular function and joint health (R). 

 

Hormonal & Nutrient Considerations

Ageing is accompanied by declines in hormones (e.g., testosterone, growth hormone, IGF-1), which influence muscle. Optimising nutrition, sleep and training supports endogenous hormone function (R). 

For maximal effect, pair your training and nutrition with good sleep, keep active across the day, manage inflammation (via proper diet, support recovery, reduce stress) and maintain overall metabolic health.

A Practical Plan for Slowing Muscle Loss as You Age

Here’s how you can apply all you have just learnt in practical terms:

1. Training frequency & intensity: Aim for resistance training 2–3 times per week, focusing on major muscle groups (legs, back, chest, arms). Use moderate-to-high intensity (≈ 60–80 % of your 1-rep max or a weight you can lift 8-12 reps with good form). Progressively increase load/resistance.
   
   
2. Exercise selection & progression: Choose compound movements (squats, push-pull, lunges) plus accessory exercises. Over time, increase the weight or repetitions gradually (progressive overload). Ensure proper form.
   
   
3. Protein strategy: Set a daily target of around 1.0–1.5 g protein per kg body weight (depending on health, activity, goals). Spread protein across three meals/and possibly snack, aiming for ~25–30 g high-quality protein per meal.
   
   
4. Recovery & sleep hygiene: Prioritise 7–9 hours good quality sleep. Allow 48 hours between intense resistance sessions for the same muscle group. Include active recovery (light walking, mobility) on off-days.
   
   
5. Supporting activity & movement: Beyond training sessions, keep moving: aim for daily steps or light cardio, include mobility and balance work (especially beneficial as you age).
   
   
6. Lifestyle & nutrition extras: Focus on anti-inflammatory whole foods (colourful veggies, healthy fats, antioxidant sources), keep alcohol and smoking in check, maintain healthy body composition (excess fat can worsen muscle decline).
   
   
7. Monitor and adjust: Track your strength progression (e.g., weight lifted, reps), body composition or functional measures (e.g., ability to lift groceries, get up from a chair). Adjust training load and nutrition as needed.
   

 

By following this practical plan, you’ll be actively working to slow age-related muscle decline, maintain function and support a vibrant, healthy lifestyle.

Final Thoughts

As you journey into later decades, the decline in muscle mass and strength isn’t inevitable. With the right combination of resistance training, adequate protein-rich nutrition and lifestyle support you can significantly slow the process and maintain strength, function and independence.

If you found this helpful and want to dive deeper into nutrition strategies and specific exercise plans for longevity, check out our next blog: The Best Foods for Longevity.