Sarcopenia: Why Strength Training Matters as We Age
- Christina at CF Fitness
- Jun 4
- 3 min read
As we get older, many of us accept aches, pains, and a loss of physical strength as just another part of ageing. But what if these changes were not simply inevitable, but rather the result of a largely preventable condition?
Introducing sarcopenia – a term that is becoming increasingly important in discussions about healthy ageing, yet one that remains unfamiliar to many.
What is Sarcopenia?
Sarcopenia is the progressive loss of muscle mass and strength that occurs with age. It typically begins in our thirties, with muscle mass declining at a rate of around
3–8% per decade. After the age of 60, this rate often accelerates. While it’s a natural part of the ageing process, lifestyle factors such as inactivity, poor nutrition, and chronic illness can significantly worsen its effects.
Left unchecked, sarcopenia can lead to reduced mobility, increased risk of falls, frailty, loss of independence, and a lower quality of life.
It's not just about looking and feeling weaker — it's about long-term health and functional ability.
Why Should We Be Aware of It?
Unlike more widely recognised age-related conditions like osteoporosis or heart disease, sarcopenia often goes unnoticed until its consequences become serious. However, being proactive can make a world of difference.
Here’s why awareness is crucial:
Early intervention works: The earlier you act, the more muscle you can preserve — or even gain.
It affects everyone: Regardless of how active you were in your youth, sarcopenia doesn’t discriminate. Without intervention, even fit individuals can lose significant muscle strength over time.
It’s preventable and manageable: With the right approach, sarcopenia isn’t just treatable — it’s beatable.
Strength Training: A Powerful Tool Against Ageing
One of the most effective ways to combat sarcopenia is through strength training, also known as resistance training.
This includes activities like lifting weights, using resistance bands, or performing bodyweight exercises such as squats and press-ups.
Here’s why strength training is so vital as we get older:
Preserves muscle mass: Regular strength training stimulates muscle growth and helps maintain existing muscle tissue.
Improves balance and coordination: Reducing the risk of falls and related injuries.
Boosts metabolism: More muscle means a higher resting metabolic rate, which helps with weight management and energy levels.
Supports mental health: Strength training is linked to improved mood, confidence, and cognitive function.
Enhances independence: Being strong helps with everyday tasks — from carrying shopping bags to climbing stairs.
Getting Started Safely
You don’t need to become a gym regular or lift 'heavy' weights to benefit.
The key is consistency and progression. Here are a few tips:
Start light and build gradually – Especially if you’re new to resistance training, ease into it to prevent injury.
Focus on form – Proper technique is more important than lifting heavy.
Mix it up – Include exercises for all major muscle groups: legs, back, arms, core.
Seek professional guidance – A personal trainer or physiotherapist can help tailor a programme to your needs and ability.
Pair it with good nutrition – Protein is essential for muscle maintenance, so ensure your diet supports your training.
Final Thoughts
Sarcopenia may be a natural part of ageing, but it’s not something we have to surrender to.
With awareness and action — particularly through regular strength training — we can maintain muscle, protect our independence, and enjoy a more vibrant, capable life well into our later years.
So don’t wait. It’s never too early — or too late — to start getting stronger. Stronger your way.
Book a FREE consultation with Christina and find out how we can work together to build your strength and improve your day to day functionality.
#STRONGERYOURWAY