Avoiding stairs, taking longer to stand, or feeling unusually tired may not just be ageing—it could be sarcopenia, the gradual loss of muscle that starts around age 30. Most people recognise it only decades later, often after a fall or fracture, but the signs appear much earlier.
Sarcopenia is a gradual loss of muscle mass and strength that naturally occurs as people grow older. The word comes from the Greek terms sarx (meaning flesh) and penia (meaning loss). It describes how our muscles slowly weaken over time, leading to reduced mobility and a higher chance of falls or injuries.[1] Unlike temporary weakness from illness, sarcopenia develops quietly over the years, affecting the body’s ability to perform daily tasks like climbing stairs or lifting groceries.
Although it mostly affects older adults, muscle decline can start as early as the 30s. People tend to reach their peak muscle mass and strength in their 20s, after which muscle fibres start to shrink or disappear gradually. The decline becomes faster after the age of 60.[2] Men and women both experience this change, though the rate depends on factors such as diet, exercise, hormonal changes, and existing health conditions.
Sarcopenia affects skeletal muscles—those we use for movement—throughout the body. Over time, muscle fibres shrink, the number of motor neurons decreases, and the connection between nerves and muscles weakens.[1]
Several internal processes contribute to this. With age, the body’s mitochondria—the “powerhouses” of cells—produce less energy and more harmful free radicals, leading to muscle damage.[3] Hormonal changes, inflammation, poor nutrition, and decreased protein synthesis further speed up this process.[4]
As muscles weaken, simple tasks like standing from a chair or carrying bags can become challenging. Sarcopenia also increases the risk of falls, fractures, and long-term disability. Since strength can decline faster than visible muscle mass, people may feel weaker before they notice any physical change.[2,5] Over time, this can affect independence and quality of life.
Doctors usually diagnose sarcopenia by checking muscle mass, strength, and walking speed. Tests like handgrip strength, gait speed assessments, and imaging techniques such as DXA or bioelectrical impedance analysis are commonly used.[5] Identifying early signs helps start treatment before severe weakness develops.
As life expectancy rises worldwide, sarcopenia has become a growing public health concern. The World Health Organization recognises it as a major factor behind frailty and disability in older adults. Its effects extend beyond physical weakness—it increases hospital stays, dependency, and healthcare costs.[3]
The good news is that sarcopenia is preventable and, to some extent, reversible. Regular strength or resistance training—such as lifting light weights or using resistance bands—helps maintain muscle size and power. Eating enough protein-rich foods like legumes, dairy, fish, and lean meat supports muscle repair.[5] Researchers are also studying therapies that target mitochondrial health and stimulate muscle regeneration.[6]
Sarcopenia is not just “normal ageing.” It’s a measurable condition that can be slowed down with timely action. Staying physically active, eating well, and monitoring strength levels can make a significant difference in maintaining independence and quality of life.
1. Larsson L, Degens H, Li M, Salviati L, Lee YI, Thompson W, Kirkland JL, Sandri M. Sarcopenia: Aging-Related Loss of Muscle Mass and Function. Physiol Rev. 2019 Jan 1;99(1):427-511. doi: 10.1152/physrev.00061.2017. PMID: 30427277; PMCID: PMC6442923.
2. Wilkinson DJ, Piasecki M, Atherton PJ. The age-related loss of skeletal muscle mass and function: Measurement and physiology of muscle fibre atrophy and muscle fibre loss in humans. Ageing Res Rev. 2018 Nov;47:123-132. doi: 10.1016/j.arr.2018.07.005. Epub 2018 Jul 23. PMID: 30048806; PMCID: PMC6202460.
3. Dao T, Green AE, Kim YA, Bae SJ, Ha KT, Gariani K, Lee MR, Menzies KJ, Ryu D. Sarcopenia and Muscle Aging: A Brief Overview. Endocrinol Metab (Seoul). 2020 Dec;35(4):716-732. doi: 10.3803/EnM.2020.405. Epub 2020 Dec 23. PMID: 33397034; PMCID: PMC7803599.
4. Grima-Terrén, Mercedes, Silvia Campanario, Ignacio Ramírez-Pardo, Andrés Cisneros, Xiaotong Hong, Eusebio Perdiguero, Antonio L. Serrano, Joan Isern, and Pura Muñoz-Cánoves. "Muscle Aging and Sarcopenia: The Pathology, Etiology, and Most Promising Therapeutic Targets." Molecular Aspects of Medicine 100, (2024): 101319. Accessed October 27, 2025. https://doi.org/10.1016/j.mam.2024.101319.
5. Walston JD. Sarcopenia in older adults. Curr Opin Rheumatol. 2012 Nov;24(6):623-7. doi: 10.1097/BOR.0b013e328358d59b. PMID: 22955023; PMCID: PMC4066461.
6. Gustafsson, Thomas, and Brun Ulfhake. 2024. "Aging Skeletal Muscles: What Are the Mechanisms of Age-Related Loss of Strength and Muscle Mass, and Can We Impede Its Development and Progression?" International Journal of Molecular Sciences 25, no. 20: 10932. https://doi.org/10.3390/ijms252010932
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