Use it or Lose it

Use it or lose it - this expression resonates deeply, especially the 'use it' part.

Muscle loss begins earlier than many realize as we age. To effectively combat this decline, strength training and a protein-rich diet are essential.

After age 30, the average person loses 3–8% of muscle mass every decade, with the rate accelerating after 60. By age 80, many individuals may have lost 30–40% of their muscle from their prime. This age-related muscle loss affects everyone, making it crucial to address its inevitable impacts on health sooner rather than later.

Those who age well—remaining sharp, mobile, and independent into their 70s, 80s, and beyond—often share one commonality: they have maintained their muscle.

Research suggests the following actions:

1. Lift something heavy regularly. Resistance training 2-3 times a week is the most effective way to slow age-related muscle loss. Consistency and progressive challenge are essential.

2. Increase protein intake. Current recommendations suggest 1.2–1.6g of protein per kg of body weight per day for older adults, which is higher than standard dietary guidelines. Distribute protein across meals throughout the day, as protein does not carry over to the next day.

3. Don’t wait for a diagnosis. Muscle loss is gradual and often invisible until it becomes noticeable. By the time someone struggles to rise from a chair or recover from a fall, years of preventable decline may have already occurred.