Are You Experiencing Muscle Loss? Here’s How to Regain It

(SeaPRwire) –   Muscle strength plays a vital role in good health, especially as you grow older. But muscle naturally weakens with age, and as Americans live longer, doctors are increasingly aware of issues tied to the gradual loss of muscle function—known as sarcopenia. This condition tends to speed up after age 60, raising the risk of falls and fractures.

Muscle health is also a top concern for another reason: GLP-1 weight-loss drugs are growing in popularity, and one of their unwanted side effects is significant muscle mass reduction. This happens because people taking these drugs eat less and consume less protein, which is essential for maintaining muscle strength.

Here’s what medical experts say you need to know about muscle health and how to keep it intact.

What happens to your muscles as you age

Skeletal muscle fibers are cells, but unlike many cells in the body, they don’t divide. Instead, they grow larger by fusing together.

Not using your muscles causes them to atrophy or shrink as the fibers get smaller. Starting at age 30, adults lose about 0.8% of their muscle mass each year, mostly due to lack of physical activity and metabolic changes that reduce protein delivery to muscles.

How to recognize if you’re losing muscle

Doctors can perform a range of tests to assess muscle health, from walking and grip-strength evaluations to blood tests, scans, or biopsies if they suspect more severe muscle issues.

But there are also warning signs you can spot on your own and discuss with your doctor. First, notice changes in your ability to do daily tasks—like carrying bags, opening jars, or climbing stairs. Shifts in the number of pushups you can do (if that’s part of your routine) or whether it’s harder to get out of a low chair can also hint at changing muscle strength. For example, if it takes more than 15 seconds to stand up and sit down in a chair five times, you may have reduced muscle strength, says Dr. Guillem Gonzalez-Lomas, associate professor of orthopedic surgery at NYU Langone Medical Center.

These changes might not mean serious muscle loss yet, but they’re early signs to take muscle health seriously. “We know muscle strength is critical for maintaining vitality,” Gonzalez-Lomas says.

Is it possible to regain muscle strength?

The good news is you can build muscle strength at any age, says Dr. Nathan LeBrasseur, director of the Center on Aging at the Mayo Clinic. “It’s never too late,” he says. “Even in your 80s and 90s, strength training effectively improves muscle health and function.”

Top strategies to build muscle strength

Doctors focus on three main approaches to strengthen muscles, says Gonzalez-Lomas: nutrition, strength training, and medications. Most people can incorporate the first two on their own, though it takes commitment to sustain these changes. A healthy diet with fresh fruits, vegetables, and protein keeps muscles strong; fruits and veggies boost blood flow to muscles, ensuring nutrients like protein reach them while providing antioxidants that speed recovery after strength training. Gonzalez-Lomas notes some doctors may recommend vitamin D supplements (especially for older adults), plus amino acid supplements and omega-3 fatty acids.

Strength training is a powerful way to build muscle. It involves repeatedly stressing your muscles, but it doesn’t require a costly gym membership or equipment. Focusing on simple moves for different body parts helps, says LeBrasseur—like squats or lunges for the lower body and bridge exercises (lying on your back and lifting your hips) to build core strength. Planks are another great core exercise; if you can’t hold a full plank with legs extended, start with knees on the ground, he suggests.

Another effective full-body exercise is lying on your stomach and lifting your arms and legs like Superman. It may take time to lift them higher off the ground, but practice will strengthen your foundation and core. “It’s not easy, but it’s great,” LeBrasseur says.

For the upper body, pushups, modified pushups, or chair dips keep arms toned. LeBrasseur recommends 15 to 30 minutes of strength training most days for best results; the key to sticking with it is mixing exercises to avoid boredom. “I emphasize to people: if you’re awake for 16 hours, 30 minutes for health and fitness is just 3% of your waking time,” he says. “That’s all we ask—3% of your day.”