For healthy longevity, some of the key areas to track are metabolic and cardiovascular risk, inflammation, kidney, liver and thyroid function, sex hormones, and performance biomarkers, like VO2 max and strength. The diseases of aging may not be eliminated, but we can be proactive and push back many of the negative effects of getting older. One major condition that negatively affects skeletal muscle mass is sarcopenia, the progressive loss of muscle mass, strength, and physical function that occurs most often with advancing age and drives frailty, disability, loss of independence and higher risks of falls, fractures, and mortality in older adults.
Signs and symptoms
Risk factors for sarcopenia include age, sex, and physical inactivity. In conditions such as cancer, rheumatoid arthritis, and normal aging, lean body mass can be lost while fat mass is preserved or even increased, which can lead to “sarcopenic obesity,” where someone may have a normal body weight, but marked weakness due to low muscle mass. There is a strong relationship between inactivity and loss of muscle mass and strength, suggesting that physical activity is protective both for prevention and management of sarcopenia. An important early step for anyone with sarcopenia or clinical frailty is to ensure adequate and appropriate nutrition, especially sufficient protein and total calories. Because sarcopenia is linked with poorer survival and a higher need for long‑term care, it is critical to prevent or delay its onset as much as possible, focusing interventions on exercise and nutrition.
Diagnosis
Sarcopenia is typically diagnosed using a combination of low muscle mass plus reduced muscle strength and/or poor physical performance. One common definition uses muscle mass at least two standard deviations below the young adult mean, along with slow walking speed or low strength, as criteria. Handgrip strength is widely used as a simple, low‑cost marker that correlates well with health outcomes, although it does not fully describe muscle mass or all aspects of function. Due to this we are currently in the process of adding a test for grip strength via grip dynamometer when someone joins the studio.
Management
There is a saying that “to a person with a hammer, everything looks like a nail,” and as a strength coach it is easy to see resistance training as the best answer to most problems. In the case of sarcopenia, that bias actually lines up well with the evidence: exercise, especially strength training, is the primary intervention of choice. Translating research into a single standardized exercise prescription is challenging because studies differ in type, duration, and intensity of training, and there is no single proven “best” program or perfect number of weekly sessions. Whether someone chooses two, three, or four days per week of strength training or uses rucking to combine loaded walking with cardio, or prefers functional tools like kettlebells and a TRX, the key point is that lack of exercise is a major risk factor for sarcopenia, while regular training can dramatically slow age‑related muscle loss.
Aging muscle still responds to progressive resistance training by increasing protein synthesis, which can improve gait speed, strength, and overall physical performance. Consistent exercise can increase mitochondrial content, capillary density and the mass and strength of connective tissues, all of which support better function and resilience with age. A practical starting point is two strength‑training sessions per week of about 30–45 minutes, with a plan to gradually increase frequency and duration over time as tolerance and confidence improve. If someone is unsure how to begin safely, working with a qualified professional is highly recommended, since a well‑designed strength‑training program is one of the most powerful tools available to improve quality of life and reduce frailty while aging.