Why Am I Losing Muscle As I Get Older? Understanding Sarcopenia

ByAlexandra Meyer

Have you noticed that getting up from a chair feels harder than it used to? That you’re not as strong as you were ten years ago? Or that everyday tasks seem to require more effort? It might not just be “getting older”,  it could be sarcopenia.

At Longevity Exercise Physiology, we regularly help people rebuild strength, improve function, and maintain independence as they age. The good news is that losing muscle as you get older is not inevitable, and there is a lot you can do about it.

What Is Sarcopenia?

Sarcopenia is the age-related loss of muscle mass, strength, and physical function.

While some muscle loss is a normal part of ageing, sarcopenia occurs when this decline becomes significant enough to affect your strength, mobility, balance, and ability to perform everyday activities.

Sarcopenia can impact your ability to:

  • Climb Stairs
  • Carry Shopping Bags
  • Get Up From A Chair
  • Walk Long Distances
  • Maintain Balance
  • Exercise Regularly
  • Remain Independent

According to international research, adults can lose between 3-8% of their muscle mass per decade after the age of 30, with this decline accelerating after age 60.

If you’ve noticed you’re not as strong as you once were, keep reading to learn why this happens and what you can do about it.

Why Do We Lose Muscle As We Age?

Muscle loss occurs due to a combination of factors, including:

  • Reduced Physical Activity
  • Natural Ageing Processes
  • Hormonal Changes
  • Chronic Health Conditions
  • Poor Nutrition
  • Periods Of Illness Or Injury
  • Reduced Muscle Protein Synthesis

Many people assume losing muscle is simply an unavoidable part of getting older.

However, research consistently shows that inactivity is one of the biggest contributors to age-related muscle loss, meaning there are effective ways to slow, prevent, and even reverse many of these changes.

What Are The Symptoms Of Sarcopenia?

The signs of sarcopenia often develop gradually, which means many people don’t recognise them until they begin impacting daily life.

Common symptoms include:

  • Feeling Weaker Than You Used To
  • Difficulty Climbing Stairs
  • Reduced Walking Speed
  • Poor Balance
  • Increased Falls Risk
  • Difficulty Carrying Heavy Objects
  • Feeling More Fatigued
  • Reduced Exercise Capacity
  • Loss Of Muscle Mass
  • Reduced Confidence In Movement

Many people describe feeling like they have “aged suddenly” or that their body simply doesn’t move the way it used to.

Why Does Muscle Matter So Much?

Muscle isn’t just important for looking strong.

Muscle plays a critical role in:

  • Maintaining Independence
  • Supporting Healthy Ageing
  • Preventing Falls
  • Protecting Bone Health
  • Improving Balance
  • Managing Chronic Disease
  • Supporting Metabolic Health
  • Improving Quality Of Life

Research has shown that lower muscle strength is associated with increased risk of falls, hospitalisation, frailty, and reduced independence in older adults.

The good news is that muscle remains remarkably responsive to exercise throughout life.

Can Exercise Reverse Sarcopenia?

The short answer is yes.

Research consistently demonstrates that resistance training is one of the most effective treatments for sarcopenia and age-related muscle loss.

Exercise can help:

  • Increase Muscle Mass
  • Improve Strength
  • Improve Balance
  • Improve Mobility
  • Reduce Falls Risk
  • Improve Bone Density
  • Improve Confidence
  • Improve Physical Function

Importantly, you do not need to become a bodybuilder or spend hours in the gym to see significant improvements.

Small, consistent amounts of appropriately prescribed exercise can produce substantial benefits.

What Type Of Exercise Is Best For Sarcopenia?

Strength Training

Strength training is considered the gold standard treatment for sarcopenia.

Exercises may include:

  • Sit-To-Stand Exercises
  • Leg Strengthening
  • Upper Body Strength Training
  • Resistance Machines
  • Free Weights
  • Functional Strength Exercises

Balance Training

Balance exercises can help:

  • Reduce Falls Risk
  • Improve Confidence
  • Improve Stability
  • Support Independence

Aerobic Exercise

Activities such as:

  • Walking
  • Cycling
  • Swimming
  • Low Impact Cardio

can improve cardiovascular fitness and support overall health.

The best exercise program is one that is personalised to your current abilities, health conditions, and goals.

How Longevity Exercise Physiology Can Help

If you’re noticing changes in your strength, balance, or physical function, you’re not alone.

At Longevity Exercise Physiology, our Accredited Exercise Physiologists are experts in helping people maintain muscle mass, improve strength, and age well.

We provide personalised exercise programs designed to:

  • Build Strength
  • Improve Balance
  • Improve Mobility
  • Reduce Falls Risk
  • Improve Confidence
  • Support Long-Term Independence

Your program may include:

  • Strength Training
  • Balance Exercises
  • Functional Movement Training
  • Cardiovascular Exercise
  • Home Exercise Programs
  • Education Around Healthy Ageing

We offer:

  • One-On-One Supervised Exercise Sessions
  • Gym-Based Exercise Programs
  • Home Visits
  • Outdoor Training
  • Telehealth Consultations

Every program is tailored to your goals, medical history, and current physical capacity.

Additional Tips For Maintaining Muscle As You Age

Alongside exercise, consider:

  • Eating Adequate Protein
  • Staying Physically Active
  • Limiting Prolonged Sitting
  • Prioritising Quality Sleep
  • Managing Chronic Health Conditions
  • Exercising Consistently

Remember: it’s never too late to start building strength.

What Our Clients Say

One Longevity client recently shared:

“I thought feeling weak was just part of getting older. After starting exercise sessions, I became stronger, more confident, and found everyday activities much easier. I only wish I’d started sooner.”

Another client wrote:

“The biggest change wasn’t just my strength. It was getting my confidence back and feeling capable again.”

These stories reflect what we see every day. Ageing does not mean giving up your strength, independence, or quality of life.

READY TO STAY STRONG AS YOU AGE?

If you’ve noticed changes in your strength, balance, or confidence, it’s never too late to take action.

The right exercise program can help you maintain your independence, improve your health, and support healthy ageing for years to come.

Call us today for a complimentary 15-minute phone consultation to learn more!

Call us at Longevity Exercise Physiology Ascot Vale, Aspley, Broadbeach, Casey, Castle Hill, Coburg, Deagon, Drummoyne, Edgecliff, Five Dock, Gladesville, Gungahlin, Kingsgrove, Liverpool, Macarthur Campbelltown, Marrickville, Neutral Bay, Penrith, Pymble, Pyrmont, Randwick, Rhodes, Rosebery, Springfield, Yamanto today on 1300 964 002 to book your personalised initial consultation or for a complimentary 15-minute free phone consultation.

Written by Lexe Meyer, Exercise Physiologist at Longevity Exercise Physiology

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