Age-Related Muscle Loss (Sarcopenia): What It Is and How to Manage It

As people grow older, a gradual loss of muscle mass and strength is common. This age-related condition is known as sarcopenia, and it often begins around the age of 40, becoming more noticeable as a person ages. Over time, it can lead to reduced stamina, slower movements, and greater difficulty with everyday tasks such as walking, lifting, or climbing stairs. If not addressed early, it can lead to reduced mobility, a higher risk of falls, and a loss of independence. The good news is that with regular physical activity, a balanced diet, and a few simple lifestyle changes, it’s possible to slow down this process and maintain muscle strength and function for longer. In this blog, we’ll take a closer look at what sarcopenia is, why it happens, and how you can manage it as you grow older.

What is Sarcopenia?

Sarcopenia refers to the gradual loss of skeletal muscle mass, strength, and function that occurs with age. It is a recognised medical condition and is considered a key factor contributing to frailty in elderly. 

Unlike temporary muscle weakness caused by illness or inactivity, sarcopenia develops over time and can continue to progress if not addressed. It primarily affects the muscles used for movement, balance, and posture, which makes it harder to perform daily activities as it worsens. 

Although commonly associated with ageing, sarcopenia is also influenced by factors like physical inactivity, poor nutrition, and chronic illnesses.

What Causes Sarcopenia?

Sarcopenia is caused by a combination of several factors, many of which are a natural part of ageing. However, the condition can be accelerated by lifestyle choices, medical conditions, and changes in the body’s normal functioning. Below are the primary factors contributing to the loss of muscle mass and strength:

Reduced Physical Activity

• Muscle Disuse: As people age, they often become less active, leading to muscle disuse. Prolonged inactivity results in weakened muscles and the gradual shrinking of muscle fibres.
• Lack of Strength Training: Without regular resistance exercises, such as weightlifting or bodyweight exercises, the body struggles to maintain muscle mass and strength.

Inadequate Nutrition

• Protein Deficiency: Adequate protein intake is crucial for muscle maintenance. As people age, they may eat less protein, affecting muscle repair and growth
• Vitamin D and Calcium Deficiency: These nutrients play a vital role in muscle function. Low levels of vitamin D and calcium can lead to muscle weakness and poor muscle health.

Hormonal Changes

• Declining Growth Hormone and Testosterone: As we age, levels of growth hormone and testosterone decrease, both of which are important for building and maintaining muscle mass.
• Impaired Insulin Sensitivity: Age-related changes in insulin sensitivity can affect muscle function and contribute to muscle loss.

Chronic Inflammation

• Low-Grade Inflammation: As part of the natural ageing process, the body experiences chronic inflammation, which can contribute to muscle breakdown and impair muscle repair.
• Inflammatory Diseases: Conditions like arthritis or diabetes can heighten inflammation and further speed up muscle loss.

Chronic Illness and Medication

• Muscle Wasting Due to Illness: Long-term illnesses like cancer, diabetes, and respiratory diseases can directly affect muscle tissue, causing muscle wasting.
• Medication Side Effects: Certain medications, especially corticosteroids, can lead to muscle loss over time.

Nerve-Related Conditions

• Nerve Degeneration: As we age, nerve function declines, which affects the communication between the brain and muscles, leading to weaker muscle fibres.
• Motor Neuron Decline: The loss of motor neurons responsible for muscle movement can result in muscle atrophy and reduced strength.

Genetic Factors

Some individuals may be genetically more prone to sarcopenia due to the composition of their muscle fibres or their body’s response to ageing.

What Are The Symptoms of Sarcopenia?

Sarcopenia often develops gradually, which means the symptoms may not be obvious at first. Some of the common signs and symptoms of sarcopenia include:

Loss of Muscle Strength: One of the earliest and most noticeable symptoms. Tasks that once felt easy—like opening jars, lifting bags, or climbing stairs—start to feel more difficult.

• Decreased muscle mass: You may notice visible thinning of limbs or a softer appearance in areas that were once firm or toned.
• Slower walking speed: Walking becomes slower and sometimes less stable. Reduced speed is a key indicator used in diagnosing sarcopenia.
• Fatigue or low energy: Muscle weakness can lead to quicker exhaustion, even during basic activities like walking or standing for a long time.
• Poor balance and frequent falls: With reduced muscle control and strength, balance may be affected, increasing the risk of stumbling or falling— especially in older adults.
• Difficulty rising from a chair or climbing stairs: Tasks that require leg and core strength may become more challenging due to weakening of those muscle groups.
• Sagging posture: Sarcopenia can contribute to poor posture, making a person look stooped or hunched due to weaker back and core muscles.

How is Sarcopenia Diagnosed?

Diagnosing sarcopenia involves more than just identifying visible muscle loss. Doctors use a combination of physical assessments, medical history, and specific tests to confirm the condition. The diagnostic process may include:

Medical History and Physical Examination

Doctors start by asking about symptoms like fatigue, difficulty with daily tasks, and history of falls. They also assess overall muscle tone and observe walking speed or posture during a physical exam.

Grip Strength Test

This is a common and simple test where you squeeze a handheld device that measures how strong your grip is. Low grip strength is a reliable sign of muscle weakness.

Walking Speed Assessment

You may be asked to walk a short distance (usually 4 to 6 metres) at your usual pace. A slower-than-normal walking speed may suggest sarcopenia or other mobility concerns.

Chair Stand Test

This test checks leg strength and endurance. You’ll be asked to rise from a seated position multiple times without using your arms. Difficulty doing so can indicate reduced lower body strength.

Muscle Mass Measurement

Special imaging tests like:

• DXA (Dual-Energy X-ray Absorptiometry): Measures lean body mass and is commonly used to assess muscle loss.
• Bioelectrical Impedance Analysis (BIA): A non-invasive test that uses electrical currents to estimate body composition, including muscle mass.

Blood Tests

In some cases, doctors may check vitamin D levels, hormone levels (such as testosterone), or markers of inflammation that might be contributing to muscle loss.

How to Manage and Slow Down Sarcopenia?

A combination of physical activity, nutrition, and medical support can make a significant difference in maintaining independence and quality of life.

Resistance and Strength Training

Regular resistance training is the most effective way to fight sarcopenia. Exercises like weightlifting, squats, resistance band workouts, and bodyweight movements (such as push-ups) help rebuild and maintain muscle strength. Aim for 2–3 sessions per week under proper guidance, especially if you're just starting out.

Aerobic and Balance Exercises

Walking, cycling, or swimming improves heart health and supports muscle endurance. Including balance exercises, such as tai chi or simple standing leg lifts, can reduce the risk of falls and improve coordination.

Protein-Rich Diet

Adequate protein intake is crucial for muscle repair and growth. Include protein-rich foods such as:

• Eggs
• Milk and curd
• Dal (lentils)
• Nuts and seeds
• Chicken or fish (if non-vegetarian)

Many older adults need more protein than they did when they were younger. A dietitian can help tailor intake to your body’s needs.

Vitamin D and Calcium Intake

Low vitamin D levels are linked to muscle weakness. Sun exposure and foods like fortified dairy, mushrooms, and egg yolks help maintain adequate levels. Supplements may be recommended if levels are low. Calcium also supports healthy muscle and bone function.

Hormonal and Medical Management

In some cases, doctors may check hormone levels such as testosterone or growth hormone, and suggest treatments if deficiencies are contributing to muscle loss. They may also review any medications that could be affecting muscle strength.

Regular Monitoring

Tracking muscle strength and physical performance over time can help ensure that the management plan is working. Periodic reassessments through walking tests or grip strength checks are helpful.

Can Sarcopenia Be Reversed?

The answer depends on the severity and how early it’s caught. In mild cases or among younger adults, targeted interventions can restore some lost muscle mass and strength. For elderly, full reversal may be more difficult, but noticeable improvement is still possible with sustained effort. The key is sticking with the recommended plan and staying active over time.

Even modest gains in strength and mobility can make daily tasks easier and reduce the risk of falls. So, while sarcopenia may not always be fully reversible, it’s far from untreatable—and progress is absolutely possible.

When to See a Doctor?

Muscle loss is a natural part of aging, but when it starts interfering with everyday tasks, it’s time to take it seriously. You don’t need to wait for a fall or injury to seek help—early signs often show up in subtle ways.

You should consider seeing a doctor if you:

• Feel noticeably weaker than before
• Struggle to climb stairs, lift groceries, or get up from a chair
• Walk slower or feel less steady on your feet
• Experience frequent fatigue during routine activities
• Have had recent falls or feel unbalanced while moving
• Notice your arms or legs looking thinner or softer than before
  
  

A doctor can assess your symptoms, run simple tests, and guide you toward the right plan—whether that’s exercise, dietary changes, or further evaluations. 

Consult Today

If daily tasks are becoming harder, or if you're simply unsure whether the muscle loss you're noticing is part of normal aging or something more, it’s worth having that conversation. At Max Hospital, our experienced physiotherapists and geriatric care specialists work closely to assess muscle strength, identify contributing factors, and guide you through a structured plan to improve mobility and overall function. You don’t have to manage these changes alone—support and guidance are available when you’re ready to take the next step.

Frequently Asked Questions

Is sarcopenia the same as muscle loss due to inactivity or bed rest?

Not exactly. Sarcopenia is age-related and develops gradually over time, while muscle loss from inactivity—like after surgery or prolonged bed rest—can happen at any age and is often reversible once activity resumes.

Can younger adults get sarcopenia?

Yes, although it's more common in older adults, younger people with poor diets, chronic health issues, or very sedentary lifestyles can also experience early signs of sarcopenia.

Does sarcopenia affect only the limbs, or can it impact other muscles too?

It mostly affects the muscles in the arms and legs, but it can also weaken core muscles, which are essential for posture, stability, and even breathing.

Are supplements necessary to manage sarcopenia?

Not always. Supplements like protein powders, calcium, or vitamin D may help in some cases, but diet and physical activity are usually the first steps in managing sarcopenia.

Can sarcopenia increase the risk of other health conditions?

Yes, people with sarcopenia are more prone to falls, fractures, frailty, and complications from other illnesses due to reduced strength and slower recovery.

How long does it take to see improvement after starting treatment?

Everyone responds differently. Some people feel stronger or more energetic within a few weeks, but noticeable muscle gains typically take a few months of regular training and proper nutrition.

Is sarcopenia a sign of another underlying health issue?

It can be. Conditions like diabetes, chronic inflammation, hormonal imbalances, or nutritional deficiencies may contribute to or worsen sarcopenia, which is why a full check-up is often advised.

Can people with arthritis or joint problems still exercise to manage sarcopenia?

Yes. Low-impact strength training, resistance bands, or guided physiotherapy can be adapted for those with joint issues. In fact, staying active can often help reduce stiffness and improve overall function.

Are men and women affected by sarcopenia in the same way?

Both men and women can develop sarcopenia, but men may lose muscle mass more quickly, while women often experience greater impact on physical performance due to differences in body composition and hormones.