When does muscle loss begin? (Sarcopenia)

Most people think muscle loss is something that happens only in old age, but the truth is, it starts much earlier. Sarcopenia — the gradual decline in muscle mass and strength — typically begins in your 30s or 40s, even if you’re still active and healthy. You might not notice much at first, but after age 50, the rate of muscle loss can double, leading to weakness, slower metabolism, and reduced mobility over time.

Several factors contribute to this decline: lower hormone levels (like testosterone, estrogen, and growth hormone), decreased physical activity, and inadequate protein intake. The good news? Sarcopenia isn’t inevitable — it’s highly reversible with the right lifestyle approach.

Here’s what works:

• Strength train regularly. Lifting weights or doing bodyweight exercises sends a powerful signal to preserve and rebuild muscle.

• Eat enough protein. Aim for 1.2–1.6 grams per kilogram of body weight daily, focusing on leucine-rich sources like eggs, fish, chicken, and whey protein.

• Stay active daily. Walk, stretch, and move often to keep your muscles and joints engaged.

• Sleep and recover. Muscle repair happens at rest, so recovery is as important as training.

Think of muscle as your body’s “retirement fund” — the more you build and maintain now, the stronger and more independent you’ll stay later in life.