What is age related muscle loss and are you affected?

brody.kilbey@wahealthgroup.com.au (Brody Kilbey) — Mon, 15 Jun 2026 02:07:36 GMT

Am I losing Muscle as I age?

Sarcopenia is the medical term for gradual loss of muscle mass and strength that happens with ageing, and it can affect how well someone moves, balances, and manages daily tasks.
While some muscle loss is a natural part of ageing, too much can make it harder to get out of a chair, carry groceries, walk confidently, or stay independent.
Research shows that muscle mass starts to decline from around age 30, with losses of about 3–5% per decade, which helps explain why strength can feel different over time.

Many people think feeling weaker is “just ageing,” but sarcopenia is linked with reduced strength, slower movement, falls, frailty, disability, and loss of independence in older adults.
The National Institute of Health reports that weaker grip strength and slower walking speed are associated with a higher risk of falls, mobility problems, hip fracture, and death in adults aged 65 and over.
That means age-related muscle loss is not only about fitness — it is also about confidence, function, and staying capable in everyday life.

Early signs can include feeling weaker than you used to, moving more slowly, finding stairs harder, needing your hands to stand from a chair, or feeling less steady when walking.
Some people also notice they’ve become less active because movement feels harder, and that drop in activity can further contribute to muscle loss over time.
If you have had recent near-falls, reduced endurance, or a noticeable drop in confidence with movement, it is worth having that assessed.

The good news is that sarcopenia can often be slowed or even improved with the right plan, especially through resistance training and adequate protein intake.
Resistance training or lifting weights is extremely important for building strength and managing age-related muscle loss.
A tailored exercise program matters because the safest and most effective starting point depends on your current strength, injuries, pain levels, and medical history.

If you have noticed a drop in strength, balance, or mobility, an assessment with an accredited exercise physiologist can help determine whether age-related muscle loss is contributing and what to do next.
At WA Health Group we offer free 15-minute health discussions both face to face and over telehealth where we can discuss if a full assessment may be appropriate for you.