How Do Our Muscles Age?

Getting older is inevitable. Losing your strength and mobility doesn't have to be.

As we get older, our muscles naturally change. From around our 30's (I know right!?), we can gradually start to lose muscle mass and strength, with the rate of change often increasing as we age. You may notice that you don't recover quite as quickly after exercise, feel a little stiffer in the morning, or find certain activities aren't quite as easy as they used to be.

This is a normal part of ageing, but how much muscle and strength we lose isn't entirely out of our control.

Why do we loose muscle as we age?

One of the biggest factors is simply becoming less active. Our muscles adapt to what we ask them to do. If we're regularly challenging them through exercise and everyday movement, they have a reason to stay strong. If we're spending more time sitting and doing less, our muscles can gradually lose strength and size. Ageing can also affect how quickly we recover and how effectively our muscles respond to exercise and nutrition.

The good news is that we can still build and maintain muscle as we get older.

How to help keep muscles strong

💪 STRENGTH TRAINING

Resistance exercise is one of the best ways to maintain muscle strength as we age.

You don't need to lift big weights. Bodyweight exercises such as squats, lunges, glute bridges, calf raises etc can all make a difference.

🚶 KEEP MOVING

Walking, cycling, swimming and simply staying active throughout the day all contribute to maintaining fitness and physical function. Don't underestimate the importance of everyday movement. As they say, always take the stairs...

🥚 EAT WELL

Our muscles need protein and other nutrients to repair and maintain themselves. Include good sources of protein such as eggs, fish, meat, dairy, beans, lentils and tofu as part of a balanced diet.

😴 DON'T FORGET RECOVERY

Good sleep, rest days, hydration and managing your training load become increasingly important as we get older...and this is where sports massage can play a supporting role.

Sports massage won't stop your muscles ageing, but it can be a useful self care tool of looking after your body – helping to manage muscle tension and supporting your ability to keep moving and exercising.

You might not be able to run, lift or recover in exactly the same way you did 20 years ago and that's OK. The goal isn't to keep your body exactly the same forever. It's to keep it strong, mobile and capable of doing the things you enjoy for as long as possible. So keep moving, keep challenging your muscles and keep looking after your body.

Need help managing muscle tension or staying active?

At SLW Sports Massage, treatments are tailored to your individual needs, whether you're an athlete, regular exerciser or simply looking after your body as you get older.