Are You Losing Muscle? 💪😨

Published: Sat, 12/06/25

A health newsletter for adults over 60 who want to live fully, stay engaged in life, and continue doing what they love!

Are You Losing Muscle? Here’s How to Know

Most people don’t realize it’s happening — but starting around age 30, adults lose 3–8% of their muscle mass each decade. For many, that means by their 60s they’re working with noticeably less strength than they once had, even if the decline felt so gradual they barely noticed it.

But muscle loss doesn’t just change how strong you feel — it affects balance, stability, energy, confidence, and the ability to do everyday things with ease. The question is: Is it happening to you?

Below are the signs that you may be experiencing muscle loss.

Signs You May Be Losing Muscle

1. Everyday tasks feel harder

Climbing stairs, standing up from a low chair, or lifting groceries may feel more taxing than they used to.

2. Your walking speed has slowed

Shorter steps, shuffling, or feeling “less springy” can all point to declining leg strength.

3. Your grip strength is weaker

Difficulty opening jars, tightening lids, or carrying heavier objects often reflects total-body strength loss.

4. You feel less steady on your feet

More wobbling, hesitating on uneven ground, or relying on railings can signal reduced muscle power and stability.

5. You tire more easily

If tasks you once handled without effort now feel draining, your muscles may be producing less force than before.

6. You’ve lost weight without trying

Unintentional weight loss in older adults often indicates muscle loss — not just fat loss.

How to Start (or Restart) Building Strength Safely

Strength training is one of the most effective ways to slow, stop, and even reverse age-related muscle loss — and you don’t need heavy weights or a gym to begin. A safe start looks like:

2–3 days per week of strength-focused exercise
Gently working all the major muscle groups: legs, hips, core, back, arms
Beginning with bodyweight, light dumbbells, or resistance bands
Moving slowly with control and good form
Pairing strength with balance and mobility exercises for full-body resilience

Even small, consistent steps can restore strength!

The Bottom Line

Muscle loss happens gradually, but you’re not powerless. With simple, consistent strength training, it’s possible to rebuild strength, protect your independence, and feel more capable in your day-to-day life.

If you think you may be experiencing muscle loss — or you’d like personalized guidance on where to begin — feel free to reach out. I’d love to help you get started safely and confidently.

Have a wonderful week!

Kristen Nielsen