After age 60, a process called sarcopenia begins , which is the progressive loss of muscle mass and strength associated with age. However, it’s not just about “getting older.” Sarcopenia accelerates when:
- There is low protein consumption.
- There is poor absorption of calcium or vitamin D.
- The hormones that maintain muscle tone decrease.
- He leads a sedentary life.
Many people say, “I eat well and exercise, but I’m getting weaker all the time.” The key isn’t just what you eat or how much you exercise, but how your body uses those resources. If your muscles don’t receive the necessary building blocks or the right hormonal signals, they begin to break down.
A typical sign is that clothes start to fit looser without any change in weight. This indicates muscle loss and a relative increase in fat or water retention.
The role of hormones after 60
Over the years, the production of hormones essential for maintaining muscle mass decreases:
- In men: progressive decrease in testosterone.
- In women: a sharp drop in estrogen levels after menopause.
- In both: reduction of growth hormone.
When these hormonal signals decrease, the body goes into “lifesaving mode.” It prioritizes basic survival functions and puts muscle building on the back burner. That’s why, even with a proper diet and some exercise, the body often shows little improvement.
The impact of a sedentary lifestyle
Muscle needs stimulation. If it doesn’t receive any work, the brain interprets this as meaning it doesn’t need to be maintained and promotes its breakdown.
Even a temporary reduction in activity—such as not going for walks during the winter—can lead to a rapid loss of strength and stability.
The good news is that even at 70 or 80 years old it is possible to regain muscle mass if the right strategies are applied.
