Sarcopenia: muscle loss with aging
Sarcopenia is the age-related loss of muscle mass, strength, and physical performance. It becomes more common with age, but it isn’t an unavoidable part of getting older. The good news is that muscle strength and function can often be improved, even in older adults.
Common causes and risk factors
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Aging: Muscle protein synthesis becomes less responsive to dietary protein and exercise.
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Inactivity: Sitting for long periods or prolonged bed rest can accelerate muscle loss.
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Insufficient protein or calories: Older adults may eat less or have difficulty meeting nutritional needs.
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Chronic diseases: Conditions affecting the heart, lungs, kidneys, liver, or other organs can contribute.
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Hormonal changes: Age-related changes in hormones can affect muscle maintenance.
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Inflammation and illness: Repeated or prolonged illness can cause significant muscle loss.
What helps preserve or rebuild muscle
1. Resistance exercise is the cornerstone.
Strength training 2–3 times per week—using weights, resistance bands, machines, or appropriately challenging body-weight exercises—can improve strength and function.
2. Get enough protein.
Spread protein-containing foods throughout the day: eggs, fish, poultry, dairy, beans, lentils, soy, nuts, and other protein-rich foods. Older adults may need more protein than younger adults, but the appropriate amount depends on individual health, particularly kidney function.
3. Stay physically active.
Walking and other aerobic activities are valuable for cardiovascular health, while balance exercises can help reduce fall risk.
4. Correct nutritional deficiencies.
Vitamin D and other nutrients may matter when someone is deficient, but supplements aren’t a substitute for adequate food and resistance exercise.
When to get evaluated
If you’re experiencing unintentional weight loss, repeated falls, difficulty rising from a chair, climbing stairs, carrying groceries, or a noticeable decline in strength, talk with a healthcare professional. Sarcopenia can be assessed using measures of muscle strength and physical performance, sometimes combined with measurements of muscle mass.
The key message: losing muscle with age is common, but substantial weakness isn’t something you simply have to accept. Consistent strength training plus adequate nutrition is the most important combination for maintaining functional muscle.
