Muscle Loss Happens Earlier Than We Think

When we think about living a longer, healthier life, we usually jump straight to eating well or doing cardio. Both matter, of course, but there's something else that deserves just as much credit and doesn't get nearly enough attention: our muscles.

I think about this every time I teach a fitness class. Building and keeping muscle is about more than how we look, although that is an added bonus. As we get older, it becomes one of the biggest factors in how independent, strong and steady we stay. It doesn't matter what age we're starting from, protecting our muscle is one of the smartest things we can do for our future selves.

Here's the part that surprises people: we start losing muscle mass naturally as we age, in a process called sarcopenia, and it can begin as early as our thirties.  Weight training and getting enough protein can help to slow this process. Skip both of those for long enough, and everyday things like climbing stairs, keeping our balance or even walking across a parking lot start feeling harder than they should.

Strength training isn't just good for our muscles either, it's good for our hearts. Aerobic exercise will always have its place, but pairing it with resistance training can improve blood pressure, cholesterol and overall heart health. The two work together better than either one alone.

The good news is we don't need to live at the gym to see the benefits. Push-ups, squats, lunges and planks go a long way, and so does grabbing a resistance band or a light set of dumbbells a few times a week. Add in enough protein throughout the day, and we've got a pretty solid formula for keeping our muscles strong. U.S. Department of Agriculture. The guidelines for protein intake have almost doubled. If you are curious how much protein you need, check out Dietary Guidelines for Americans, 2025-2030.

If you're thinking it's too late to start, it isn't. People in their 60s and 70s can still build real strength and improve how their bodies function, often faster than they expect. Small efforts, done consistently, really do add up.

Muscle is the foundation for aging well. The more we treat strength training and good nutrition as part of our everyday routine, the better our quality of life looks down the road, not just next year, but for decades to come.

Robin Stoloff hosts Living Well with Robin Stoloff on Lite 96.9 WFPG Sunday mornings 10-11 am.