Why Muscle Loss Happens As We Age (And What You Can Do About It)

If you have noticed it is getting harder to get out of a chair, climb stairs, or keep up on a walk with friends, you are not imagining it.

As we get older, we naturally lose muscle size and strength. This process (often called sarcopenia) can quietly creep in, especially when our activity shifts toward more walking and less strength-based movement.

Walking is fantastic for your health, but on its own, it is often not enough to maintain muscle.

Let’s talk about why this happens and, more importantly, what you can do about it.

Why Older Adults Lose Muscle Strength

There are a few key reasons:

1. We stop challenging our muscles

Muscle needs a reason to stay.

If we are not lifting, pushing, or resisting, the body adapts by reducing muscle size and strength.

Walking keeps you moving, but it doesn’t provide enough load or resistance to maintain muscle, especially in the legs, hips, and upper body.

2. Protein intake often drops

As we age, appetite can decrease, and meals sometimes become lighter.

The problem?

Your body still needs protein to maintain and repair muscle.

Without enough protein, even if you’re active, your body struggles to keep muscle.

3. Reduced muscle “signal”

Older muscles don’t respond as strongly to activity or food.

This means we need to be a bit more intentional with:

• Strength training

• Protein intake

Why Walking Alone Isn’t Enough

Walking is great for:

• Heart health

• Mental wellbeing

• Staying active

But it doesn’t:

• Build or maintain much muscle

• Challenge upper body strength

• Improve power (important for preventing falls)

That’s why many people who walk regularly can still feel:

• Weaker getting out of a chair

• Less stable

• More fatigued

What Actually Works: Strength + Protein

The good news is this is very fixable.

1. Eat Enough Protein Each Day

To support muscle maintenance and growth, aim for:

👉 1.2–1.5 grams of protein per kilogram of body weight per day

Example:

• 70kg person → 84–105g protein/day

Simple ways to increase protein:

• Add eggs or Greek yoghurt to breakfast

• Include lean meat, chicken, fish, or tofu at lunch/dinner

• Add a protein snack (yoghurt, cheese, nuts)

• Consider a protein smoothie if appetite is low

Think of protein as the building blocks your muscles need.

2. Do Regular Strength Training

This is the missing piece for most people.

Strength training helps you:

• Get out of a chair more easily

• Feel stronger and more stable

• Reduce risk of falls

• Keep your independence

It’s not about lifting heavy weights—it’s about training the movements you use every day.

Real-Life Strength Matters

We focus on things that actually make a difference to your day:

• Standing up from a chair

• Getting on and off the toilet

• Walking further without fatigue

• Keeping up with friends and family

• Having energy for the grandkids

This is what strength training should do.

A Safe Place to Start

If you’re not sure where to begin, or you want guidance, that’s exactly why we run our:

Strong & Stable 65+ Group

🕙 Wednesdays 10:00 – 10:45

📍 Foundation Allied Health, Lawson

It’s a small group, guided by professionals, focused on:

• Building strength safely

• Improving balance

• Helping you move better in everyday life

No pressure, no judgement, just a supportive space to get stronger.

Final Thoughts

Losing muscle strength as we age is common, but it is not something you have to accept.

With the right approach:

• Enough protein

• Regular strength training

You can stay strong, capable, and independent for longer.

Want to Get Started?

If you are ready to feel stronger and move with more confidence:

Call 0466 344 866 to book your place

Or come and try your first class free