How To Avoid Muscle Loss As You Age

Beginning around age 30, muscle mass decreases at a rate of three to eight percent per decade. This means that by the time an individual reaches their 90s, they may have less than 50 percent of the muscle mass they had in their younger years. 

Loss of muscle mass is a pretty big deal, impacting much more than physical appearance. “Muscle loss can affect strength, mobility, and overall function in ways that impact quality of life,” says functional medicine practitioner and certified nutritionist Jerry Bailey, M.S., D.C., a health provider and chiropractor with Lakeside Holistic Health in Coeur d’Alene, ID. Muscle mass can also protect individuals from falls, which can lead to injury and be detrimental to independence, according to Bailey. 

Muscle loss associated with aging—medically termed sarcopenia—is caused by a combination of biological and lifestyle factors. Biologically speaking, hormonal drop-offs, increased inflammation, and cellular aging all contribute to muscle loss with age. As individuals get older, it is also common for them to reduce their physical activity levels, change their eating habits, and make other lifestyle edits that are disadvantageous for muscle preservation, Bailey notes. “Together, these factors form a cycle where inactivity and poor nutrition accelerate the muscle degradation already set in motion by natural aging processes,” he says. 

With that, while some muscle loss may be inevitable with age, it is not a process that is totally out of our control. On the contrary, it is one we can (nay, should) get ahead of to maintain vitality, independence, and overall quality of life. Here’s a closer look at how to fend off the major causes of muscle loss. 

• ABOUT OUR EXPERTS: Jerry Bailey, M.S., D.C., is a functional medicine practitioner, certified nutritionist, and health provider and chiropractor with Lakeside Holistic Health in Coeur d’Alene, ID. Sharon Gam, Ph.D., C.S.C.S., is an exercise physiologist and certified strength and conditioning coach.

Prioritize Protein 

Protein is a powerhouse nutrient that functions like psychotherapy for your muscles, healing, repairing, and building them back up. 

“When you eat protein, it gets broken down into amino acids that your body then uses to create essential molecules, provide the structure of many cells and tissues, and transport mending cells around your body that aid in muscle growth and repair,” says exercise physiologist and certified strength and conditioning coach Sharon Gam, Ph.D., C.S.C.S.

A 2021 review published in Nutrients found that adequate protein intake can help older adults slow the development of sarcopenia and, subsequently, improve quality of life. Meanwhile, one 2024 review found that increased protein intake significantly prevents muscle mass decline in people looking to lose weight, suggesting that adequate intake is especially vital to those interested in total body recomposition.  

Despite all this, it is very common for adults to consume too little protein, according to research published in The Journal of Nutrition, Health, & Aging. The study found that nearly half (46 percent) of adults aged 51 and above do not regularly consume the Recommended Daily Allowance (RDA) of 56 and 46 grams of protein for men and women, respectively. Further, because the RDAs represent minimum daily intake to prevent issues, Gam says many people need even more than these amounts for optimal health. “The general recommendation for protein intake is too low for anyone exercising regularly, especially if strength training,” she says. 

Read More: 7 Easy Ways To Pack 30 Grams Of Protein Into Your Next Meal

To prevent sarcopenia and otherwise optimize health, research suggests a daily intake of 0.54 to 0.68 grams of protein per pound of body weight. (That’s 86 to 109 grams of protein per day for someone who weighs 160 pounds.) This target can be met through animal and plant-based high-quality protein sources, such as lean meats, fish, eggs, legumes, soy sources, and beans, says Gam. “If someone can’t get enough protein from whole foods, they can look for a high-quality protein powder, ideally one that has been third-party tested,” she says. 

Strength Train 

On its own, increased protein intake will do your muscles a solid, but it’s when high protein intake is combined with resistance training that your muscles really benefit. The two interventions have a synergistic effect, according to Gam. 

One 2024 study published in The Journal of Nutrition, Health, and Aging examined the relationship between protein intake and resistance training by splitting up 55 post-menopause women into four groups: One group combined a high-protein diet with resistance training, one group went on a high-protein diet without resistance training, a third group maintained their regular diet and resistance trained, while a control group ate and trained as usual.  

The researchers found that the group who ate a high-protein diet and the trained saw increases in muscle mass and strength, while the group that ate protein group but did not lift did not increase their muscle mass. This indicates that strength training is an essential piece of the puzzle for building and maintaining muscle and strength, says Gam. 

Eating protein gives your body the raw materials it needs to offset the expected muscle losses that happen with age and to create new structures, according to Gam. “But you also need to stimulate your body to take those raw materials and use them for significant growth—and that’s where strength training comes in,” she explains. “Resistance training triggers your body to start the muscle growth process.” 

Read More: How To Adjust Your Strength Training Game As You Age

The National Institute of Aging recommends that older adults strength train one to two times per week. However, the Centers for Disease Control and Prevention (CDC) suggests that adults over 65 do so a minimum of two days per week. Bailey suggests talking to a health professional to find out what is best for you based on your current age, health status, body composition, and goals. 

From there, it’s wise to work with a certified fitness professional who can evaluate your form and write you a program. “Correct technique ensures that the intended muscle groups are targeted effectively, reduces strain on joints and connective tissues, and maximizes efficiency,” he says. Following a program that implements the progressive overload principle—meaning that gradually increasing the weight, repetitions, or intensity of an exercise—is critical for stimulating muscle adaptation and growth. “Progressive overload consistently challenges the muscles in the controlled and intentional manner that can help individuals preserve muscle mass and enhance overall functionality,” he says. 

Move Your Body—Often and Quickly

A sedentary lifestyle, which an estimated 28 percent of people over 50 lead, results in reduced muscle use, which can cause atrophy, says Bailey. In other words, if you don’t use it, you’ll lose it. 

The advice here isn’t complicated: In general, move your body more. Walking your dog a block further each day, taking the stairs rather than the elevator, and parking further from a store’s entrance are a start, per Bailey. Even better: Walk quickly from point A to point B when going about your day, as research found doing so can maintain or increase muscle mass in older adults.  

However, for maximal benefit, Bailey recommends adding cardiovascular exercise to your workout regime. “Combining resistance training with high-intensity interval training (HIIT) or low-impact activities like swimming can support overall and cardiovascular health while maintaining muscle mass,” he says. 

The CDC recommends at least 150 minutes of moderate physical activity weekly. Depending on your current activity level, goals, and well-being, you might accumulate this by hiking, riding your bike, running, swimming, or taking group classes at your local community center. 

Load Up on Vitamin D

The sunshine vitamin’s stardom doesn’t start and stop with its ability to support a happy disposition and glowy skin. “Vitamin D is also vital for muscle function as it helps regulate calcium metabolism and supports muscle protein synthesis (muscle repair),” says Bailey. In fact, one 2022 review found that people deficient in vitamin D were 70 percent more likely to experience age-related muscle loss than those with normal vitamin D levels. 

Unfortunately, older adults are at a heightened risk of vitamin D deficiency. Why? When the sun’s ultraviolet B-rays penetrate the outer layer of the skin, the body transforms a naturally occurring form of cholesterol (7-dehydrocholesterol) into vitamin D3. The concentration of the 7-dehydrocholesterol— essentially vitamin D’s precursor—in the skin declines 50 percent from age 20 to 80, translating to lower Vitamin D levels. Research has highlighted that reduced sun exposure and reduced kidney and liver function also play a role in decreased vitamin D levels among older adults. Living in an assisted living facility, being housebound, or wearing full-coverage clothes can contribute, too

The International Osteoporosis Foundation recommends that individuals over 60 get 800 to 1,000 IU of Vitamin D3 daily. The nutrient can be naturally obtained from a few food sources, including egg yolks, mushrooms, fatty fish, and beef liver. However, if a blood test reveals a deficiency, doctors typically suggest a daily vitamin D3 supplement. 

Eat Like Your Ancestors

“Aging is associated with an increased presence of pro-inflammatory cytokines, which can contribute to chronic, systemic inflammation that degrades muscle tissue over time,” says Bailey. (This phenomenon is sometimes called inflamm-aging). Aging is also linked to high(er) levels of oxidative stress, which is a key driver of aging and chronic diseases and can negatively impact muscle cells and muscle mass, he says. 

Together, these two things may sound like a doozy, but their side effects are controllable. Eating a diet with more anti-inflammatory and antioxidant ingredients can lessen the impact on the pro-inflammatory cells and oxidative stress, leading to healthier muscles, according to Bailey. Indeed, one 2022 study reported that consuming antioxidant-rich foods and supplements could be practical tools for fighting sarcopenia and improving muscle strength and function.

One of the best diets for obtaining these—and other—nutrients that support muscle health and preservation is the paleo-Mediterranean diet, says Bailey. Named for the fact that it mirrors the eating patterns of early humans, “this diet emphasizes whole, unprocessed foods such as fruits, vegetables, lean proteins, healthy fats, nuts, and seeds,” he explains. The variety of fruits and veggies in the plan ensures that you’re consuming the nutrients and antioxidants that ward off muscle loss. 

Spruce Up Your Supplement Stack 

Sports supplements aren’t just for meatheads and sports buffs. Many supplements beloved by gym rats—such as creatine—can support muscle repair and growth, equipping the body with the tools it needs to stay strong and resilient over time, according to Bailey. 

“Creatine is widely recognized for its ability to improve strength and increase energy production in muscles, making it a popular choice for athletes and individuals aiming to build muscle,” he says. As it turns out, supplementing with the compound is beneficial for older individuals, as well. Research published in the Journal of Clinical Medicine suggests that creatine supplementation can increase muscle mass and strength and reduce the risk of falls among aging folks. Studies suggest it may also support cognitive function and memory amongst older adults.

Creatine is widely considered safe, but it’s always best to talk to a healthcare provider before adding a new supplement to your routine, as some can dull the effectiveness of certain prescription medications. If given the green light, look for a creatine monohydrate powder that has been third-party tested and contains no additives. The standard dose of creatine is five grams daily, but again, your provider can help determine what is best for you. 

Talk To A Doc About HRT

Hormonal changes are key players in age-related muscle loss. With age, the production of hormones essential for maintaining muscle protein synthesis—such as testosterone, estrogen, growth hormone, and insulin-like growth factor (IGF-1)—declines, and this reduction leads to a gradual loss of muscle mass and strength, says Bailey. For men, testosterone levels fall off around andropause (a.k.a. male menopause), while for women, both testosterone and estrogen levels dip throughout the transitional time of perimenopause.

Hormone replacement therapy (HRT), which involves medically supplementing the body’s natural levels through injection, patches, gels, or implants, is designed to support hormonal balance and can benefit both men and women in remarkable ways, including muscle preservation, explains Bailey. Estrogen replacement therapy (ERT) has been shown to reverse menopause-related muscle loss and obesity among women. Meanwhile, testosterone replacement therapy (TRT) can help people of both genders experiencing age-related changes, like muscle loss, says Bailey. 

One 2023 study in Geriatrics and Gerontology found that TRT improved muscle strength in older men, and a small study on women had similar findings. “Testosterone plays a critical role in maintaining muscle mass and strength,” says Bailey. As such, “by optimizing hormone levels, TRT not only aids in preserving lean muscle but also enhances energy, bone density, overall physical resilience, and improves quality of life, physical performance, and long-term health for both men and women,” he says. 

HRT can only be accessed through a prescription, so if you think you could be a good candidate—or otherwise have questions about muscle loss and hormones—talk to an endocrinologist.

To explore TRT options, check out The Vitamin Shoppe’s Whole Health Rx prescription medicine platform.