Why Muscle Mass Matters as We Age
For better or worse, body fat tends to dominate health conversations—how much there is, where it’s located, and what it means. But when it comes to longevity, mobility, and independence, muscle mass does the heavy lifting.
Muscle mass plays a critical role in maintaining health and function, particularly as we age. And when we say “age” this really applies to anyone over the age of about 30, when the body starts losing about 5% of muscle mass per decade without intervention. Here’s why it matters:
- Maintains Strength and Mobility: Muscle is essential for physical strength and movement. As we get older, maintaining muscle mass helps us perform everyday activities like walking, lifting, and climbing stairs.
- Supports Metabolism and Weight Management: Muscle burns more calories at rest than fat, helping to keep metabolism efficient and prevent weight gain. It also improves blood sugar regulation lowering the risk of type 2 diabetes.
- Promotes Bone Health and Reduces Injury Risk: During weight-bearing activities, muscles place stress on bones, stimulating growth and reducing the risk of osteoporosis. Additionally, muscle helps cushion and protect bones and joints, minimizing injuries from falls or accidents.
- Aids Recovery from Illness or Injury: Muscle atrophy is common during periods of illness and inactivity, as the body requires more protein to heal at a time when nutrition and exercise are also interrupted. Maintaining healthy muscles ensures the body has a reserve to draw from during recovery and speeds return to normal activities.
And you thought muscles were just for showing off at the beach! Combining regular strength training with proper nutrition, particularly adequate protein intake, can help preserve muscle and overall health as we grow older.
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Protein Intake for Older Adults
As we age, maintaining muscle becomes more challenging due to a natural decline in muscle-building efficiency. This can lead to sarcopenia, the age-related loss of muscle mass and strength. Protein is essential for combating this decline, as it provides the building blocks for muscle repair and growth.
While the general recommendation for protein is 0.8 grams per kilogram of body weight per day (about 0.36 grams per pound), older adults often benefit from higher intake. Research suggests 1.2 to 1.5 grams per kilogram (approximately 0.54 to 0.68 grams per pound) to maintain muscle and overall health. For example:
- A 150-pound (68 kg) adult may aim for 82–102 grams of protein daily.
- A 180-pound (82 kg) adult may aim for 98–123 grams daily.
Spreading protein intake evenly across meals—about 25–30 grams per meal—helps maximize muscle protein synthesis. Practical tips include building meals around a high-quality protein source, like lean meats, fish, eggs, dairy, tofu, or beans, and complementing it with colorful fruits and vegetables. By centering meals around protein, other components (carbs, fats, and sweets) naturally fall into balance.
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The Role of Weight-Bearing Exercise
Alongside proper nutrition, weight-bearing exercise is key to maintaining and building muscle as we age. These exercises involve working against gravity while standing, which forces muscles and bones to support body weight. Examples include walking, hiking, stair climbing, dancing, and strength training.
Combining weight-bearing activities with at least 2 days a week of resistance exercises—like lifting weights, using resistance bands, Pilates, or performing bodyweight movements such as squats and lunges—improve both muscle strength and balance. This combination is particularly effective for reducing fall risk and enhancing functional mobility.
Starting gradually and progressing over time, with an emphasis on proper form and safety, ensures sustainable results. Even small, consistent efforts can significantly improve strength, stability, and quality of life. If you’re new to exercise, consider working with a physical therapist or personal trainer experienced in working with older adults to create a safe, effective routine tailored to your needs.
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By focusing on protein-rich nutrition and weight-bearing exercise, adults of any age can preserve muscle mass, maintain strength, and enhance their overall health. It’s never too late to get started!
And for an additional nudge in the right direction. Here are two more videos from Babs Dalbey, one of our favorite Pilates instructors, to get you moving!
Check out Creative Core: Episode 2 – The Squat & Episode 3 – Beyond the Crunch
From all of us at Baskin Clinic, we wish you a safe and happy New Year!