Many people in their 40s, 50s and beyond begin to notice a subtle decline in their physical strength and stability. Often dismissed as an inevitable part of ageing, this creeping weakness can actually signal a specific condition called sarcopenia, which experts warn is both common and frequently overlooked.
What is Sarcopenia and When Does It Start?
Sarcopenia is the progressive loss of muscle mass, strength and function associated with ageing. According to physiotherapist Lucy Macdonald from Restart Physio, it results from a combination of natural ageing, hormonal shifts, and crucially, a reduction in physical activity.
Macdonald highlights that while hormonal changes are a fixed factor, activity levels are within our control. She warns that a fear of injury often leads people to become less active over time, which in turn significantly accelerates muscle wasting.
The condition often emerges during two key life stages. The first is in the late 40s, a period typically dominated by busy careers and family responsibilities. The second peak is in the early 60s, often linked to a drop in activity after retirement.
Recognising the Red Flags and Consequences
Macdonald advises being alert to key indicators that muscle loss is becoming a problem. Difficulty rising from a chair without using your arms or struggling to climb stairs easily are two major warning signs.
If left unaddressed, sarcopenia can erode quality of life. Everyday tasks like carrying shopping bags or playing with grandchildren can become exhausting or even painful. The condition is also a contributor to joint pain, creating a cycle of discomfort and further inactivity.
"If you start to notice that you're struggling... I would seek professional advice," Macdonald stresses, noting that early intervention is vital to prevent further decline.
Building Strength to Slow or Prevent Muscle Loss
The cornerstone of combating sarcopenia is consistent strength work. "The best thing to do to slow down the progression of sarcopenia or to prevent it is strength work," Macdonald states. A physiotherapist can design a personalised exercise plan based on individual goals, such as maintaining mobility for family activities.
She suggests starting with simple, safe movements to build foundational leg strength: "When you've just got out of bed… try sitting on the edge of your bed and standing up and sitting down again." This 'sit-to-stand' exercise is essentially a bodyweight squat that can be progressed over time.
For upper body strength, wall press-ups are an excellent starting point. "Lean as much of your body weight as you can against your hands on a wall," she advises. To advance safely, Macdonald recommends gradually introducing light weights under the guidance of a physio or personal trainer, as rushing into heavy lifting risks injury.
She also points to the motivational benefits of group resistance training classes and delivers a powerful final message: "Just because it's harder to be strong as we get older doesn't mean that it's not possible." Losing strength is not an inevitable fate and can often be reversed with the right, sustained approach.
