Struggling with stairs or standing up from a chair
Loss of leg strength
Dropping things or weak grip
Hand and forearm muscle loss
Feeling tired after light activity
Reduced muscle endurance
Unintentional weight loss
Possible muscle wasting
Slower walking speed
Linked to frailty and fall risk
✅ The earlier you act, the more you can preserve.
✅ How to Prevent and Reverse Sarcopenia
The good news? Muscle is adaptable — at any age.
You don’t need a gym membership or extreme workouts.
Just consistent, smart habits.
1. Strength Training (The Most Powerful Tool)
Builds muscle, improves balance, and boosts metabolism
Aim for 2–3 sessions per week
Focus on major muscle groups: legs, back, chest, arms
✅ Simple exercises that work:
Bodyweight squats
Wall push-ups
Resistance band rows
Step-ups
Chair stands (sit-to-stand)
🏋️♀️ Even light weights (2–5 lbs) make a difference over time.
2. Eat Enough Protein
Adults over 50 need 1.0–1.2 grams of protein per kg of body weight per day
Some experts recommend up to 1.5g/kg to fight muscle loss
150 lb (68 kg) person → 68–102g protein/day
