top of page

Fighting Back Against Age-Related Muscle Loss: A Guide to Sarcopenia and How to Maintain Strength

Updated: Aug 12

Reclaiming Your Strength: The Science of Staying Powerful as You Age


In this article, we discuss the root causes of age-related muscle loss and the scientific solutions that served as the core to design Silvie Body. Links to each scientific papers are embedded in the text and listed below as well.


What is muscle mass loss (sarcopenia)?

Muscle mass loss is the progressive and generalized loss of skeletal muscle mass and strength that occurs with advancing age. It often goes unnoticed but by the time we reach 80 years old, the prevalence reaches over 50%.

Muscle mass loss usually starts in the late 50s, when our bodies undergo a natural shift. That includes hormonal changes, a decline in nerve cells responsible for sending signals to the muscles, and insufficient intake of calories and protein (and water, stay hydrated!). That means that stairs are harder to climb. Objects are harder to lift. It also means the risk of accidents and falls dramatically increase.


This process of muscle mass loss is one of the primary reasons we might feel less powerful or energetic over time. Beyond strength, it's also about balance, stamina, and the ability to do the things we love, from hiking and traveling to simply keeping up with grandchildren.


But here’s the exciting part and where scientific evidence played a major role: this is not a one-way street. While this decline is a natural part of aging, recent research found that this decline can be slowed, stopped, and in many cases, even reversed.

The solution comes down to a powerful, two-part strategy that should be started before accidents put a stop to chances to fight back.


The Two Pillars of Lasting Strength

The most effective way to combat age-related muscle loss is through a combination of two key lifestyle interventions: appropriate nutrition and targeted resistance exercise. Think of them as two sides of the same coin, where one provides the provides the building blocks, the other one the stimulus for growth.


1. Strategic Nutrition: Fueling the Engine

Maintaining muscles, strength and vitality require the right materials. And nutrition provides the essential components to make it happen.

  • Protein is the Foundation: Protein is the literal building block of muscle tissue. Consuming adequate high-quality protein provides the raw materials, in this case amino acids, for muscle repair, maintenance and growth. As noted in scientific reviews, the protein needs for maintaining muscle mass can actually increase as we get older.

  • Creatine for Strength: It sounds like something a bodybuilder would take but it is actually one of the most well-researched supplements for muscle performance, including with people of 60 years old. Creatine plays a crucial role in the energy cycle of your muscle cells, helping you generate power during short, intense efforts. The European Food Safety Authority (EFSA) officially recognizes that for adults over 55, a daily intake of creatine can significantly enhance the muscle-strengthening effects of regular resistance training.

  • Vitamin D and Calcium for Muscles and Bones: Strong muscles need a strong skeleton to support them. Vitamin D is essential for the body to absorb calcium effectively. Together, as confirmed by health authorities and supported by extensive research, they are critical for maintaining bone density, which is a cornerstone of physical resilience and helps reduce the risk of fractures from falls.


2. Resistance Exercise: A Direct Conversation with Your Muscles

Nutrition is only piece of the muscle. Resistance training is a potent tool for maintaining and building muscle mass as we get older.

When you challenge your muscles by making them work against a force, whether your own body weight (or the grand kids), using resistance bands or weights, your body adapts and grow stronger. This isn’t just theory; it’s a fundamental principle of human physiology.

  • The Evidence: Countless studies have validated this approach. For example, research has consistently shown that a regular program of resistance exercise leads to significant gains in muscle mass, strength, and overall functional ability in adults over 60. It is the gold standard intervention.


Maintaining our strength is about making informed, proactive choices. It’s about having the physical power and confidence to continue living a full, active, and independent life on your own terms.



Links to research:

bottom of page