Your body changes over time—that's natural. But one change many people don't anticipate is the gradual loss of muscle mass that begins as early as your 30s. This process, known as muscle atrophy, can affect your ability to do everyday activities like climbing stairs, carrying groceries and maintaining balance. The good news? It can be preventable with the right approach.

What is muscle atrophy and why it matters

Muscle atrophy is the reduction in muscle size and mass that can occur due to various factors including aging, inactivity, disease or injury. A decline in skeletal muscle mass (atrophy) begins during the third or fourth decade of life, with approximately 10 per cent of muscle potentially lost by age 50. But here's the critical part: this isn't inevitable. Research shows that resistance training and adequate protein intake can significantly slow—or even reverse—muscle loss, regardless of its cause.

1. Start with resistance training two to three times per week

Why it works: Resistance training directly stimulates muscle growth. You don't need heavy weights—bodyweight, resistance bands or machines all work.

How to start:

• Pick two to three major muscle groups (legs, chest, back and arms)
• Aim for eight to 12 repetitions per exercise
• Rest 48 hours between sessions targeting the same muscles
• Start with a weight/resistance where the last two to three reps feel challenging

Pro tip: Consistency matters more than intensity. A sustainable routine you'll actually stick with beats an aggressive program you abandon.

2. Progressively increase the challenge

Why it works: Your muscles adapt quickly. Without increasing difficulty, progress plateaus and muscle gains stall.

How to apply it:

• Increase the weight when your last two to three reps no longer feel challenging
• Or increase repetitions by two to three reps
• Or reduce rest time between sets
• Or try a new variation of the exercise

Example progression: If you're doing squats with bodyweight, progress to squats while holding dumbbells, then increase the weight or number of reps.

3. Prioritize protein at every meal

Why it works: In addition to physical work, it is critical to ensure you eat enough protein to build and protect muscle mass. Protein supplies the building blocks for muscle tissue, and without adequate protein, your body can't build or repair muscle. In addition to this, you need to be consuming enough energy (calories) for protein to do it’s job. If you’re not, your body will use protein as fuel rather than to build and repair.

How to apply it:

• General guidelines suggest 1.2 to 1.6g of protein per kg of body weight daily (especially important for those 60+)*
• Distribute protein across meals rather than loading it into one meal
• Good sources: chicken, fish, eggs, Greek yogurt, legumes, tofu and cottage cheese

Example: A 70kg person needs 84 to 112g protein daily. That's roughly 25 to 30g per meal across three to four meals or snacks.

4. Prioritize sleep and recovery

Why it works: Muscle growth happens during recovery, not during the workout. Sleep deprivation impairs muscle protein synthesis and increases cortisol (which breaks down muscle).

How to apply it:

• Aim for seven to nine hours of quality sleep per night
• Take at least one full rest day per week
• Manage stress through meditation, walks or other calming activities
• Allow 48 hours between intense sessions targeting the same muscles

Pro tip: If you're feeling unusually sore or fatigued, take an extra rest day. Overtraining undermines progress.

5. Track your progress and adjust

Why it works: Progress creates motivation. Tracking shows what's working and where adjustments are needed.

How to apply it:

• Keep a simple log of exercises, weights and reps
• Take progress photos or body measurements monthly
• Notice improvements in function (easier stairs, better balance, more endurance)
• Reassess every four to six weeks and adjust your plan

Pro tip: Progress isn't always linear. Some weeks you'll feel stronger; others you'll plateau. That's normal. Focus on consistency over weeks and months.

Why this matters for your long-term health

Muscle isn't just about strength or appearance. Strong muscles:

• Regulate blood sugar — supports healthy blood sugar levels
• Support bone health — helps maintain bone density
• Prevent falls — maintaining independence as you age
• Boost metabolism — supporting healthy weight management
• Support longevity — research shows people with greater muscle mass live longer, healthier lives

“You don’t have to accept getting weaker with age. While some muscle loss is a natural part of aging, it is highly responsive to resistance training at any stage of life. When you consistently challenge your muscles and support recovery with proper nutrition, your body adapts over time by building stronger, more functional tissue. Every rep, every walk, every choice to move is an investment in strength, confidence, the ability to keep doing the things you love and maintaining your independence for years to come. - Jamie McKenzie, THCC National Kinesiology Lead

Getting started

You don't need to overhaul your entire routine overnight. Pick one or two strategies from above and commit for four weeks. Once they feel natural, add another. Small, consistent changes compound into significant results over months and years.

* This article is for educational and informational purposes only and does not substitute for professional medical advice, diagnosis or treatment. Always consult a healthcare practitioner or a qualified exercise professional (such as a kinesiologist) before beginning any new exercise program, especially if you have pre-existing health conditions or are experiencing chronic pain.