We often think of strength as something for the gym. But muscle is much more than aesthetics. It’s one of the most powerful indicators of how well you’ll age.
Most people don’t think about their muscles until they lose them. And unfortunately, you start losing muscle mass earlier than you’d expect.
If you want to move well, stay strong and maintain independence for longer, now’s the time to act.
From around your 30th birthday, your body starts to naturally shed muscle mass. This process is called sarcopenia, and while it’s a normal part of aging, it’s far from harmless.
On average, adults lose 3-5% of their muscle mass per decade in their 30s, 40s, and 50s. For some, especially those who are sedentary or unwell, that loss can double.
That may not sound like a lot. But compound that over time and you’re looking at a significant decline in strength, function, and resilience by your later years.
Sarcopenia doesn’t just make you weaker. It sets off a chain reaction that affects your entire healthspan.
Even without factoring in diet, lifestyle, or chronic conditions, low muscle mass alone has been linked to a higher risk of:
In other words: even if you’re otherwise doing everything right, muscle loss puts you at risk.
Losing muscle isn’t just about disease. It makes the simple things harder too.
With less muscle comes less strength, poorer balance, and reduced mobility. You might notice it in small ways at first:
This is how independence starts to slip away. Not from one big event, but from thousands of small ones.
Here’s a stat that might shock you: you can lose up to 15% of your muscle mass in just one week of inactivity.
This is typically the result of illness or injury, when you’re truly bedridden. During periods like this, your muscle can vanish fast – that’s why having muscle “in the bank” matters.
The stronger and more resilient your body is today, the better it can handle whatever life throws at it tomorrow. Think of muscle like a savings account: you’ll need it in an emergency.
It's possible to significantly slow and even reverse muscle loss. And the sooner you start, the better the payoff.
The two most powerful tools in your arsenal are:
Together, they create the perfect environment for building and maintaining muscle mass, even as you age. It’s not about bulking up – it’s about function, strength, and cellular health.
In fact, research shows it’s entirely possible to preserve muscle into your 70s and 80s, and even rebuild what’s been lost.
If you want to take control of your muscle health, the first step is knowing your numbers.
At Everlab, we use a DEXA scan, the gold standard for measuring body composition. It gives you a deep dive into:
These metrics aren’t just interesting – they’re actionable. They show you where your body stands today, where the risks lie, and where the opportunities are to improve.
Muscle loss might be a natural part of aging, but it’s not inevitable. And it’s far more important than most people realise.
If you’re in your 30s, 40s, or 50s, this is your window. What you do now can prevent decades of decline and put you in the best position to live independently, energetically, and disease-free for as long as possible.
So lift something heavy. Prioritise protein. And don’t wait for symptoms to show up; instead, get your baseline, track your progress, and take charge of your musculoskeletal health now.
Because when it comes to longevity, muscle isn’t optional – it’s essential.
Steven is a specialist general practitioner, preventative health consultant, medical educator, healthcare entrepreneur and co-founder of Everlab. With 15+ years of clinical experience, and driven by his passion for preventive care outcomes, Steven is dedicated to personalised and innovative approaches to enhance well-being, extend human lifespan, and improve healthspan.
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