Muscle Loss With Age: Understanding Sarcopenia
Sarcopenia is one of those medical words that sounds worse than it needs to. Understood clearly, it's actionable — and resistance training is one of the most effective responses.
Sarcopenia is a loss of muscle strength, quantity or quality, and physical performance. Resistance training and adequate protein are central to prevention and management.
What sarcopenia actually is
Sarcopenia is a condition involving reduced muscle strength, muscle quantity or quality, and physical performance. It's different from simply getting older or having a smaller body. The most important signs are usually changes in strength and function — not appearance alone [7].
Possible signs to discuss with your GP
- Increasing difficulty rising from a chair
- Slower walking pace
- Reduced ability to carry objects
- Unexplained decline in strength
- More difficulty climbing stairs
- Reduced activity following illness
- Frequent falls
A personal trainer cannot diagnose sarcopenia. Formal evaluation belongs with your doctor or another appropriately qualified health professional.
What helps
- Resistance training, consistently
- Adequate nutrition, including protein
- Regular daily movement
- Managing underlying medical issues
- Avoiding long periods of inactivity when possible
Resistance exercise is a central intervention for improving strength and physical function in people with or at risk of sarcopenia. Position papers commonly recommend combining resistance exercise with adequate protein intake [5,7].
Simple performance measures
Grip strength, chair-rise ability and walking speed are commonly-used performance measures — but formal assessment and interpretation belong with a qualified clinician.
- 1.Sarcopenia is about strength and function, not just appearance.
- 2.Resistance training is one of the most effective responses.
- 3.Adequate protein supports the training response.
Evidence and references
- [7]Sarcopenia: revised European consensus on definition and diagnosis — Cruz-Jentoft AJ et al. Age and Ageing (EWGSOP2), 2019.
- [5]Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group — Bauer J et al. JAMDA, 2013.
Related resources
Strength Training After 40: Why It Matters More Than Ever
Learn how strength training can support muscle, movement, confidence and independence as you get older.
Protein and Strength Training After 40
General guidance on protein, meal distribution and supporting recovery and muscle health.
Strength Training for Bone Health
Learn how resistance, weight-bearing movement and balance training support a complete bone-health strategy.
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