Stay Strong & Steady:

As we move through life, changes in our bodies are both natural and expected, and one of the most significant shifts we experience is a gradual loss of muscle mass and strength. This process, while normal, can feel concerning, especially when it begins to impact energy, mobility, and confidence.

Age-related muscle loss is known as sarcopenia, and it can begin earlier than many of us realise, often from around the age of 35. From this point, muscle mass may decline at a rate of approximately 1–2% per year, with an acceleration to around 3% annually after the age of 60. For some, this loss is subtle. For others, it can become more pronounced, contributing to reduced strength, balance issues, and increased risk of frailty.

However, ageing itself is only part of the story. Periods of inactivity, whether due to injury, illness, surgery, or even prolonged stress, can significantly accelerate muscle loss. When muscles are not regularly challenged or used, the body begins to break them down more rapidly, leading to what we call muscle atrophy. This can result in noticeable weakness, reduced coordination, and a greater risk of falls or injury.

Yet here is the empowering truth: while muscle can be lost relatively quickly, it can also be rebuilt. Our bodies remain adaptable and responsive at every age. With the right support, we can restore strength, rebuild muscle, and regain vitality.

What’s Happening Beneath the Surface?

Muscle health is influenced by more than just the muscles themselves. Within each of our cells are tiny structures called mitochondria, often referred to as the body’s “energy factories”. These play a vital role in producing the energy required for movement, repair, and overall function. As we age, mitochondrial number and efficiency tend to decline, meaning our energy production becomes less robust.

At the same time, the communication between our brain and muscles, the nerve signalling system that recruits muscle fibres, can become less efficient, particularly when muscles are underused. This contributes to slower reactions, reduced strength, and diminished coordination.

So, while ageing plays a role, disuse is often the bigger driver of decline. The encouraging news? These systems are highly responsive to lifestyle changes, especially movement and nutrition.

Movement: The Foundation of Muscle Renewal

Strength and resistance training are among the most powerful tools we have to counteract muscle loss. Research consistently shows that even later in life, the body can build new muscle tissue when stimulated appropriately.

This doesn’t mean extreme or overwhelming exercise. It means consistent, progressive, and supportive movement, whether that’s resistance bands, bodyweight exercises, light weights, or guided strength programmes. The key is consistency over intensity. Before starting a programme, you may need to consult your GP, physio or trainer to make sure that you have the best programme for your needs.

Nutrition: Building Blocks for Strong, Resilient Muscle

Just as movement stimulates muscle growth, nutrition provides the raw materials to make it happen. Think of your body like a beautifully designed home. Exercise is the builder, but nutrition supplies the bricks, mortar, and tools. Here are some of the nutrients your body will need.

Protein: The Foundation

Protein is essential for muscle repair and growth. As we age, our protein needs actually increase, as the body becomes less efficient at using them. Aim to include a quality source of protein with each meal, such as:

  • Animal protein: eggs, fish such as salmon and sardines, organic poultry, lean meats, Greek yoghurt or natural yoghurt
  • Plant-based protein: legumes such as lentils and chickpeas, tofu and tempeh, nuts and seeds

For many women in midlife, a general guide is around 1.0–1.2 grammes of protein per kilogram of body weight daily, although individual needs vary.

Branched-Chain Amino Acids

Branched-chain amino acids, also known as BCAAs, include leucine, isoleucine, and valine. These play a key role in stimulating muscle protein synthesis, which is the process of building new muscle. Leucine, in particular, acts as a “switch” that tells the body to start building muscle.

Foods rich in BCAAs include:

  • Eggs
  • Dairy, especially whey protein and yoghurt
  • Meat and poultry
  • Fish
  • Soy products
  • Legumes

For some women, especially those struggling to meet protein needs, a high-quality protein powder may be a helpful addition with professional guidance.

Vitamin D: Strength from Within

Vitamin D is essential for muscle function, strength, and balance. Low levels are associated with muscle weakness and increased fall risk. Sources other than safe sun exposure include:

  • Fatty fish
  • Eggs
  • Fortified foods

Testing and supplementation may be beneficial only if levels are low. For more on safe sun exposure, read my earlier blog: Vitamin D & Sun: How Much Is Enough?

Magnesium: Muscle Relaxation and Recovery

Magnesium supports muscle contraction and relaxation, energy production, and recovery. Include the foods below in your diet:

  • Leafy greens such as spinach and kale
  • Nuts such as almonds and cashews
  • Seeds such as pumpkin and sunflower seeds
  • Whole grains
  • Dark chocolate in moderation

Creatine: Emerging Support

Creatine is a naturally occurring compound that supports energy production in muscles and has been shown to help improve strength and muscle mass, particularly when combined with resistance training.

While often associated with athletes, research suggests it may be beneficial in ageing populations as well, though it’s best introduced under professional guidance. For more information on this, see my earlier blog: Collagen and Creatine: Your Top Questions Answered

Balanced Blood Sugar and Energy Intake

Undereating, especially in midlife, can accelerate muscle loss. Regular, balanced meals that include protein, healthy fats, and fibre-rich carbohydrates help:

  • Stabilise energy
  • Support hormone balance
  • Prevent muscle breakdown

Bringing It All Together

It’s easy to assume that declining strength and muscle tone are simply “part of getting older”. But in truth, much of what we experience is influenced by how we nourish and move our bodies. Even small, consistent changes can create powerful shifts.

Start with:

  • Gentle strength training a few times per week
  • Protein-rich, nourishing meals
  • Supporting key nutrients
  • Prioritising recovery and sleep

These are not extreme measures. They are sustainable, empowering choices.

A Gentle Reminder

Muscle loss may be common, but it is not inevitable, and it is certainly not irreversible.

With the right support, we can rebuild strength, restore balance, and reconnect with a sense of vitality in our bodies.

And perhaps most importantly, this journey is not just about muscles. It’s about confidence, independence, and feeling strong in yourself again.

If you’re noticing changes in your strength, energy, or body composition, you don’t have to navigate this alone. With the right guidance, your body can rebuild, restore, and thrive.

Book a consultation today and let’s create a personalised plan to support your strength, vitality, and confidence.

Educational note: This information is general in nature and not a substitute for personalised medical or nutritional advice. Individual needs can vary, so professional guidance is always recommended.