We don’t get old and lose muscle — we lose muscle and get old.
What’s happening: A new review in Current Research in Physiology warns that sarcopenia—the age-related loss of muscle mass—is sped up by inactivity, illness, and poor nutrition, while maintaining strength could extend lifespan.
Power down. By 30, skeletal muscle and strength begin to fade. On average, mass falls ~0.8% per year, strength ~3% per year, and by age 70, up to 40% of motor units are lost.
Accelerating decline, just two weeks of <1,500 steps/day can mimic two to three years of aging, with hospital stays, sedentary lifestyle, or illness triggering rapid atrophy that’s not fully reversible.
Press on. The authors highlight proven interventions: resistance + aerobic training, upping protein intake to 1.2 g/kg per day (about 50–100% above the RDA), and prehabilitation before surgery or periods of inactivity.
Takeaway: Muscle should be treated as a vital sign. Exercise and protein aren’t add-ons — they’re frontline therapy for preserving independence and extending healthspan.
