THE SILENT MUSCLE LOSS WE ALL NEED TO KNOW ABOUT!
- Alison Lacey
- Aug 29
- 2 min read
When people think about ageing, most imagine wrinkles or grey hairs. What we don’t always realise is that something far more important is happening inside our bodies, a slow but steady loss of muscle.
It often creeps up without us noticing. One day you might realise the shopping bags feel heavier than they used to, or getting up from the floor is harder, or climbing stairs leaves you puffed out. This isn’t just “getting old” it’s our muscles slowly losing strength, and eventually becomes something called sarcopenia.
What is Sarcopenia?
Sarcopenia is the gradual decline in muscle mass and strength that begins as early as our 30s and accelerates after 50. It’s extremely common, but here’s the good news: it’s not inevitable.
Left unchecked, sarcopenia can lead to:
Weaker bones and joints
Poor balance and posture
Increased risk of falls
Slower metabolism (making it easier to gain midsection weight)
Loss of independence later in life
But with the right approach, we can slow, stop, and even reverse this process.
Why Strength Training Matters
The most powerful tool we have against muscle loss is consistent strength training. This doesn’t mean spending hours in a gym or lifting huge weights. It means moving your body in ways that keep your muscles challenged and active.
The most effective exercises combine:
Progressive resistance using bodyweight, dumbbells or bands
Multi-joint movements (like squats, lunges and presses) that recruit lots of muscle fibres
Mobility and balance work to protect joints and prevent injury
Think of it not as “exercise” but as training your body to stay strong for life.
The Protein Connection
Muscles also need the right fuel. That means protein, the building blocks your body uses to repair and grow muscle.
Women over 50 in particular need more protein than we were led to believe, with most research suggesting around 1.2–1.6g per kg of bodyweight per day. Adding a little more lean meat, fish, beans, lentils, or dairy into your meals can make a huge difference.
A Quick At-Home Test
Here’s something you can try right now:
Sit in a chair with your arms folded across your chest.
Stand up slowly and sit back down again, five times in a row, without using your hands.
Could you do it smoothly? Or did you need to push off with your hands?
This simple move is not only a good test of leg strength but also a brilliant way to start rebuilding it.
The Takeaway
Muscle is more than just “strength”. It’s your body’s engine. It protects your bones, supports your joints, keeps your metabolism fired up, and allows you to live life fully.
The message is simple: you are never too old, too late, or too weak to start. With the right guidance, the right movements, and consistency, you can maintain muscle and independence well into later life.
So keep moving, keep lifting, and keep looking after the most important machine you’ll ever own, your body. Your future self will thank you!
Find my helpful and informative content here: https://www.instagram.com/onyxhealthandfitness/ https://www.instagram.com/meno.strong/
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