Two Essential Habits to Prevent Muscle Loss After 35

Beginning as early as your 30s, and continuing each decade thereafter, women lose anywhere from 3 to 8 percent of muscle mass. Not only does losing muscle affect the way you look and feel, but it also drastically impacts overall metabolic health, and puts you at risk for more serious issues like sarcopenia. Sarcopenia can cause a significant loss of strength and functionality, and also negatively affects quality of life.

Fortunately, there are proven ways to protect your muscle mass as you age, and nearly eliminate the chances you’ll struggle with sarcopenia (or age-related muscle loss) in the later decades of your life. We’ll cover the science behind muscle loss, the impact of hormonal changes, and offer practical advice on holistic nutrition and workout strategies to help you preserve your muscle mass. Let’s dive in.

The Science Behind Muscle Loss in Women Over 35

What is Sarcopenia?

Sarcopenia is the gradual loss of muscle mass and strength that occurs with aging. This condition often begins around the age of 35 and accelerates with each passing decade (1). Sarcopenia is among the top factors for loss of functionality, mobility, and independence in people over 60.

Doctors evaluate muscle loss and sarcopenia using MRI scans, or a special kind of physical assessment. In the vast majority of cases though, women have already lost a lot of muscle by the time these tests are conducted.

Hormonal changes also play a significant role in muscle health. During perimenopause and menopause, estrogen levels decline, which can make it harder to build muscle and more likely to store body fat.

Research shows that sarcopenia affects about 10% of women over the age of 60, though the actual number is likely higher (2). While this statistic may seem daunting, the good news is that muscle loss can be mitigated with the right habits and interventions.

Read: Hormone Shifts Promote Belly Fat During Menopause—Here’s What to Do

Protein & Physical Activity

Muscle tissue is constantly being built and broken down simultaneously throughout the day. Because of various factors associated with aging (loss of muscle fibers, hormonal changes, inflammation, inactivity, and stress) women’s bodies are increasingly prone to muscle breakdown and less efficient at maintenance or growth (2). 

Protein and resistance exercise (strength-training) are the two factors that are absolutely necessary for the growth and maintenance of all muscles in your body (3). 

In a 2024 study, researchers collected data over 3 days from 632 adults age 65 or older on two things:

1. Protein intake
2. Level of physical activity 

Then, they assessed strength and body composition (how much muscle, fat, and bone were present) in scans to measure sarcopenia.

In total, those that were at the highest risk of sarcopenia were the individuals who ate less than 1 gram per kilogram of body weight and participated in less than 150 minutes of physical activity per week (4). 

Related: More Protein, Less Depression in Women

How to Protect Your Muscle As You Age

There isn’t a medication or quick fix method to fix sarcopenia or muscle loss, or even slow it down. The best ways to prevent and even reverse muscle loss with age are lifestyle practices.

Strength train 

Resistance training (either with your body or weights) is crucial for stimulating muscle synthesis. And realistically, you only need to do this about 10 to 20 minutes, 2 to 3 times per week. Add in any aerobic activity (like walking, biking, or swimming) to meet the minimum of 150 minutes of exercise per week.

Eat enough protein

Researchers in the 2024 study used 1 gram per kilogram of body weight as the threshold for adequate protein intake. Though, many studies support that older adults actually need anywhere from around 1.2 to 2 grams per kilogram of bodyweight (5).

This breaks down to at least 20-30 grams of protein per meal and 10 grams per snack. Many women have trouble meeting the recommended protein intake with age, and it can become a significant detriment to overall health.

Listen: Strength-Training for Hormone Balance with Dietitian Lauren Papanos

Protein & Other Nutrients for Muscle Support

Key nutrients for muscle support include:

• Protein: Protein is crucial for muscle repair and growth. Aim for quality sources such as chicken, fish, beans, and legumes.
• Omega-3 Fatty Acids: These healthy fats help reduce inflammation and support muscle function. Include sources like salmon, flaxseeds, and walnuts.
• Vitamin D: This vitamin plays a role in muscle function and strength. Get ample sunlight exposure and consider foods like fortified milk, eggs, and fatty fish.

For more on this, read: How Much Protein Do I Really Need?

Workout Strategies for Muscle Preservation

Low-Impact Exercises for Women Over 35

Exercise is a powerful tool in preserving muscle mass, especially as we age. Low-impact exercises are gentle on the joints while still being effective in building strength. Some excellent low-impact options include:

• Swimming: Provides a full-body workout without putting stress on the joints.
• Pilates: Focuses on core strength and flexibility, offering a balanced approach to fitness.
• Yoga: Enhances muscle tone and improves balance and flexibility.

Incorporating Weight Training and Resistance Exercises

Weight training and resistance exercises are essential for maintaining and building muscle mass. Incorporate these exercises into your routine for optimal benefits:

• Bodyweight Exercises: Squats, lunges, push-ups, and planks are great starting points.
• Resistance Bands: These versatile tools can be used for a variety of exercises, including bicep curls and leg lifts.
• Light Dumbbells: Start with 5-lb dumbbells and gradually increase the weight as you build strength.

Consistency is key. Aim to include weight training exercises at least two to three times per week to see noticeable improvements in muscle strength and endurance.

Listen: How to Gain Muscle & Lose Fat Over 40

Sample Meal Plan & Workout Routine

Protein- and Fiber-Rich Foods

Supporting muscle maintenance and hormonal health requires a diet rich in protein and fiber. Here’s a sample meal plan to guide you:

• Breakfast: Scrambled eggs with spinach and whole-grain toast.
• Lunch: Grilled chicken salad with mixed greens, quinoa, and a lemon-tahini dressing.
• Dinner: Lentil soup with a side of whole-grain bread and a mixed vegetable stir-fry.
• Snack: Greek yogurt with a drizzle of honey and a handful of nuts.

This meal plan ensures you get the necessary nutrients to support muscle health and maintain hormonal balance.

Strength-Training Routine

A basic strength-training routine can be done using bodyweight exercises and a set of 5-lb dumbbells. Here’s a simple routine to get you started:

• Warm-Up: 5 minutes of light cardio (e.g., brisk walking or marching in place).
• Bodyweight Squats: 3 sets of 15 reps.
• Push-Ups: 3 sets of 10 reps (modify by doing them on your knees if needed).
• Planks: Hold for 30 seconds, repeat 3 times.
• Dumbbell Bicep Curls: 3 sets of 12 reps.
• Cool-Down: 5 minutes of stretching, focusing on major muscle groups.

This routine targets multiple muscle groups and can be adjusted based on your fitness level.

What to Remember

Staying physically active, especially with strength-training exercises, and getting enough protein are essential to protect against muscle loss related to aging and the progression of sarcopenia. The earlier that you can make muscle-building habits a part of your day, the easier it will be to maintain muscle, strength, confidence, and functionality as you move through every decade of life.