Muscle Matters: What You Need to Know After 30

Let’s talk muscle.

Starting around the age of 30, women and men naturally begin to lose muscle mass. It's not something most of us notice right away—but over time, the effects can become more obvious. This gradual loss of muscle is called sarcopenia, and it can affect everything from metabolism and balance to bone health and independence as we age. 

Strength training under professional guidance can slow these processes, helping to maintain physical resilience and stability.

So, how much do we lose? Research shows that men and women can lose about 3–8% of their muscle mass per decade after age 30. That loss tends to speed up after 50, especially if we’re not actively working to maintain it. By the time we hit our 70s or 80s, we could lose up to 40% of our total muscle mass if we’re not careful.  Yikes

But here’s the good news: you can do something about it.

Here’s how to fight muscle loss:

•  Lift weights – Strength training is the #1 way to build and keep muscle. Even 2–3 days a week makes a big difference.

• Eat enough protein – Aim for a solid source of protein with every meal. Your muscles need it to grow and repair.

• Stay active – Movement is medicine. Walking, dancing, yoga, resistance bands—all of it counts.

• Recover smart – Sleep, hydration, and proper recovery help your body rebuild stronger.

• Work with a professional – This is a game-changer. Partnering with a physical therapist or certified trainer ensures you're not just working hard, but working smart.

Why work with a physical therapist or trainer?

Because your body is unique, and so are your goals. A physical therapist can help address past injuries, movement limitations, or chronic pain that may be holding you back. A certified trainer can build a safe, progressive plan that aligns with your strength level and lifestyle.

Working with a pro helps you:

• Avoid injury and burnout

• Learn proper form and technique

• Stay accountable and consistent

• Target the right muscle groups efficiently

• Build a routine that grows with you

Whether you're new to strength training, returning after time off, or navigating health changes (like injury or joint issues), having a knowledgeable guide can make all the difference. You don’t need to train like an athlete. You just need to move with intention—and consistently. Your muscle is your metabolism, your strength, your balance, and your energy. Don’t let it quietly fade away.