Many adults are surprised to learn that they begin losing muscle mass decades before they consider themselves old. Starting around age 30, people gradually lose muscle, but the process accelerates after age 50 and can significantly affect strength, balance, mobility, and independence. This age-related muscle loss is known as sarcopenia, and experts estimate that adults can lose as much as 3% to 8% of their muscle mass per decade after age 30, with losses increasing later in life. According to the National Institute on Aging, sarcopenia is one of the leading contributors to falls, frailty, and reduced quality of life among older adults. That said, here’s a look at six ways you can start building it back.
