Why am I getting weaker? (And why it probably isn't just your age)
Maybe you’ve noticed everyday tasks are becoming harder, whether that’s carrying the shopping or moving pots around the garden. Yet many people overlook the signs of age-related muscle loss. I see it over and over with my clients. The small changes happen so gradually that they go under their radar.
While age-related muscle loss is real, you can do something about it. Many clients come to me in their late 50s or early 60s because they know they need to become stronger to stay independent.
Building muscle is an investment in your health. Research shows that people with healthy muscle mass live longer in good health thanks to a reduced risk of chronic conditions, like cancer and diabetes.
But the biggest impact is on your daily life. Improved posture boosts your confidence and makes everyday activities like getting up from the floor or carrying things upstairs easier.
So if you’re wondering, ‘why am I getting weaker’, I’ve got you covered. We’ll dive into why age-related muscle loss happens, the signs you may have missed and how you can slow the negative effects of ageing.
Why am I losing muscle and strength?
It’s a case of use it or lose it. Your muscles respond to stimulus. Stop challenging them, and there’s no reason to hold onto that strength. It affects how steady and capable you feel on your feet, which matters increasingly as you get older. Poor muscle strength increases the risk of falls by 76% in older adults.
I had a 75-year-old client, Marilyn, come to me after falling twice and resorting to a stick. She hadn't noticed the muscle loss creeping up over time until it knocked her confidence completely.
Clients often overlook muscle health until something goes wrong. But it’s central to your overall health, your body composition, and staying well and independent.
What causes muscle loss as you age?
Alongside that use-it-or-lose-it factor, there's a biological process at play. From around 30 years old, you gradually start to lose muscle, with the rate accelerating in your 60s and beyond. This age-related muscle loss is called sarcopenia.
You won’t necessarily notice losing 3-8% of your muscle mass each decade, but that stacks up over time. That’s why maintaining muscle over 40 is so important.
Plus, as you age, your muscles become less responsive to protein. The upshot is a workout or a meal doesn’t build muscle as efficiently as it used to.
But the good news is you can spot those changes and make lifestyle changes early.
Signs of muscle loss: How to spot it early
My clients rarely spot the signs in themselves. They may think they’re fine – they can still do the shopping and potter around the garden. But small changes become the new normal. It often takes a concerned family member or friend to point it out before someone comes to me.
Spotting the signs early enables you to take action. Watch out for:
Struggling to lift and carry items: Whether it’s luggage, compost bags or your grocery shop, this can be an early warning sign of muscle loss.
Finding hills or flights of stairs harder: Maybe you have to stop to catch your breath more often – that could signal a loss in muscle, not just a loss of fitness.
Avoiding the things you used to do without thinking: This can be a sneaky one at first - it might be that you think twice about lifting overhead.
Holding onto the bannister as you go down the stairs: So many clients do this on autopilot so they don’t realise they’re relying on the bannister for stability.
Issues with your pelvic floor: It’s one that people don’t like talking about, but it’s crucial to pay attention to this sign of reduced muscle strength.
Pushing up out of a chair with your hands rather than driving from the feet up: This was the telltale sign for an otherwise active client of mine with two dogs.
Struggling to get up off the floor: You really want this one in the bag in case you have a fall. You don’t want to find out it’s a struggle when it’s too late.
Leaning on the kitchen counter to carry out tasks: Sometimes clients think they’re cooking independently, but in reality, they’re propping themselves up.
So if you’ve spotted any of these signs, you may be wondering whether there’s something you can do about it.
Is muscle loss reversible? Hint – it’s never too late
Age-related muscle loss is a thing, but how much you lose is something you can influence. Resistance or strength training helps you maintain and even build muscle, reducing the negative effects of ageing.
Plus, the more muscle you have, the more energy efficient you become. That’s because you don't need to use as much of your available capacity just to get through the day. And who doesn’t want more energy?
The truth is, it’s never too late to start. When my 75-year-old client Marilyn first started working with me, she said, ‘I’m too old for weights.’ But the opposite is true – you need resistance training more as you get older to reverse muscle loss. After working together on a 12-week programme, she started to see the results for herself: ‘I can climb my garden steps without worrying about my left foot dragging behind or making me fall.’
One client in her mid-70s used to go up the stairs gripping the bannister. After doing resistance training together, her proudest moment was carrying the hoover upstairs without holding onto the bannister. It was proof of her core stability and strength. Another client had been struggling to get out of a chair unaided, and went on to lift over 1,200 kilos in a single session. It's never too late to rebuild.
Strength training for women over 40: Where to start
Strength training can help reverse the effects of ageing so you stay strong, confident and independent for longer. So how do you get started?
Know your baseline: Get a DEXA scan so you know your starting point for your levels of muscle, fat and bone. Know your numbers so you can track improvements.
Aim for a couple of strength sessions a week: Consistency wins hands down over stopping and starting. That’s why the NHS recommends at least two strength training sessions a week.
Add resistance: You want to use enough resistance to get those muscles working. Depending on where you’re at, that could be bodyweight, sand bags or weights.
Ramp it up: Your body will adapt over time. That’s why you need to up the resistance as you become stronger to keep challenging those muscles.
Eat plenty of protein: Think lean meats, fish, and eggs to build and repair muscle. So many clients don’t eat enough protein and it stops them seeing the benefits of their workouts.
Focus on form: Nail your foundations first before piling on weights. Mastering those basic techniques like pushing, pulling, and hinging helps avoid injury, which can knock your progress – and your confidence.
Build a plan around your life: Don’t forget to factor in your mobility, any injuries (past or present), your workload, lifestyle and the realistic time available. Clients who do this see the best results.
Ready to feel more confident about ageing?
If you want help building your strength and confidence, I can help you create a training plan that looks at the whole picture of your life and gives you super-practical steps to improve.
Take a look at my personal training page to find out more about how I can help.
