Why muscle matters as you get older
Discover how maintaining muscle can help you stay strong, active and independent as you age
When it comes to aging, one of the most significant factors affecting your quality of life is muscle health. Studies show that after age 60, you can lose up to 3% of your muscle mass and 2% of your bone density every year. While 3% might not sound like much, these small losses add up over time and can lead to major declines in strength, mobility, and energy – the very things that keep you feeling young.
Watch the video below to learn why muscle matters as you get older and how you can start building strength today. Let’s ensure your future is one filled with movement, vitality and joy.
Why muscle decline matters
Let’s be honest: waking up one day and suddenly feeling “old” isn’t something anyone wants. Yet, this feeling often sneaks up due to gradual muscle loss over decades. Less muscle means less strength, lower energy levels, reduced mobility and, ultimately, a decline in your overall quality of life. Everyday activities – like walking the dog, carrying groceries or going on holiday – become harder and require more effort.
The good news? It doesn’t have to be this way. Research shows that an 80-year-old who trains regularly can have the same strength as an untrained 30-year-old. Strength is not reserved for bodybuilders or gym enthusiasts; it’s vital for everyone, particularly women over 60, who experience these declines more acutely.
The benefits of staying strong
Strength isn’t just about lifting heavy weights in the gym. It’s about maintaining the ability to enjoy your life fully. Gardening, shopping, traveling or simply playing with your grandchildren – all these activities require muscle and mobility. Without enough muscle, movements become harder and sap more of your energy, eventually limiting how much you can do.
Here’s the reality: if you lose 3% of your muscle mass per year, the movements you do today could be 30% harder in a decade. That means fewer trips, fewer adventures and fewer moments enjoying the things you love. Put it this way – strength equals freedom.
“With consistent effort, you’ll not only feel stronger but also notice improved energy levels, better balance and greater confidence”
Strength training: your secret anti-ageing weapon
The idea of “strength training” might sound intimidating, but it doesn’t have to be. Strength looks different for everyone and doesn’t mean becoming a bodybuilder. Instead, it’s about finding what works for you. This could be as simple as:
- Doing bodyweight exercises like squats
- Incorporating resistance bands into your routine
- Using light weights during everyday movements
The goal is to maintain – and even build – muscle to keep up with the activities you love. With consistent effort, you’ll not only feel stronger but also notice improved energy levels, better balance and greater confidence in your movements.
Muscle is the foundation of an active and fulfilling life. As you age, investing in your strength is investing in your independence and happiness.
A closer look: How muscle impacts aging
Why muscle loss happens
Muscle loss, or sarcopenia, is a natural part of ageing. After 30, your body’s ability to build and maintain muscle gradually slows. By 60, this decline accelerates, often compounded by reduced physical activity and hormonal changes.
The physiological process involves a decrease in the number and size of muscle fibers, leading to reduced strength and endurance. This loss affects not only how you move but also critical systems like your metabolism, bone health and cardiovascular function. The result? Everyday tasks feel harder, and your risk of falls and fractures increases.
Practical ways to fight muscle loss
The good news is that muscle loss is reversible. Strength training stimulates muscle growth and helps maintain bone density. Here’s how to get started:
- Focus on functional movements: Exercises like squats and step-ups mimic everyday actions, improving strength where you need it most.
- Add resistance: Resistance bands or light dumbbells can help target muscle groups effectively without putting excessive stress on your joints.
- Prioritise consistency: Aim for three strength sessions per week to see noticeable improvements over time.
- Aim for 60 minutes a week: The great news is that 60 minutes of exercise a week is all you need to feel at your best. That’s why the Goodnick system includes three 20-minute sessions per week. And if you’re confused about exactly what you should be doing in those 60 minutes, we’ve got you covered. We think of everything so all you need to do is find a time and place that suits you then enjoy the post-session glow and the long-term vitality you get from joining our community.
Why it’s worth the effort
Building strength isn’t just about physical benefits. It’s about preserving the freedom to live the life you want. With stronger muscles, you can move confidently, maintain your independence, and keep doing the things you love—whether it’s traveling, enjoying hobbies, or simply staying active with your family.
Strength isn’t optional; it’s essential for ageing well. To start your journey to lasting health and a vibrant life, click here.
