8 Daily Habits to Prevent Muscle Loss & Build Strength

Did you know that we lose approximately 3–8% of our muscle mass per decade after age 30? This age-related decline, known as sarcopenia, accelerates after 60, leading to frailty, reduced mobility, and a heightened risk of chronic diseases. Though we often associate muscular strength with aesthetics and athletic performance, there’s so much more to it — it’s vital for metabolic health, bone density, and longevity. In fact, muscle plays a central role in maintaining overall health, acting as a reservoir of energy and proteins that support vital bodily functions during times of stress or illness. And beyond its physical benefits, what you may not know is that muscle health is closely linked to mental well-being, as staying active and strong improves mood, cognitive function, and quality of life.

Yet, the unfortunate truth is that many people overlook the importance of preserving muscle until significant loss has occurred. However, there’s good news — you can take proactive steps to maintain and even build muscle at any age! By adopting a few simple daily habits, you can combat muscle loss, enhance your strength, and enjoy a longer, healthier life. Ahead, learn the signs of sarcopenia and research-backed habits to prevent muscle loss so you can stay strong for years to come.

What is Sarcopenia?

Sarcopenia, the gradual loss of muscle mass, strength, and function due to aging, is a major contributor to physical disability in older adults. This condition often begins subtly, with many people attributing their reduced strength or endurance to normal aging rather than an underlying issue. However, while natural aging plays a role, factors like poor diet, sedentary lifestyles, and chronic diseases exacerbate this condition.

Left unchecked, sarcopenia can increase the risk of falls, fractures, and chronic diseases such as diabetes and cardiovascular conditions. Plus, it’s closely linked to metabolic disorders, as muscle plays a key role in regulating blood sugar levels and supporting energy balance.

Causes of Sarcopenia

Inadequate protein intake
Physical inactivity and a sedentary lifestyle
Hormonal changes
Chronic inflammation, including conditions such as arthritis and obesity
Chronic illness, including diseases like diabetes, kidney disease, and heart failure
Age-related changes due to reduced muscle protein synthesis
Vitamin D deficiency
Certain medications, such as corticosteroids

Signs of Muscle Loss

Recognizing the signs of muscle loss early can help you take action before it significantly impacts your quality of life.

Common signs include:

Reduced Strength: Difficulty lifting objects or performing daily tasks
Decreased Endurance: Feeling fatigued during activities that were once manageable
Loss of Muscle Definition: Noticeable shrinkage or sagging in areas like the arms or legs
Balance Issues: Increased falls or difficulty maintaining stability
Paresthesia: Numbness or tingling in your arms and legs

If these symptoms sound familiar, addressing them through lifestyle changes can help mitigate further decline. With the right interventions, sarcopenia can be delayed, prevented, and even reversed, allowing individuals to maintain their strength and independence well into their later years. Here’s all you need to know.

5 Reasons Why Muscle is So Important For Longevity

Before diving into the research on how to prevent muscle loss, it’s important to first understand why muscle maintenance is so critical.

#1 Supports Metabolic Health

Muscle plays a key role in regulating glucose metabolism and insulin sensitivity, which are vital for preventing type 2 diabetes. Research shows that greater muscle mass is associated with better blood sugar control and reduced risk of insulin resistance. Additionally, muscle tissue contributes to resting energy expenditure, meaning more muscle helps burn calories even at rest, promoting a healthy weight.

#2 Improves Bone Strength

Strong muscles support bone density by exerting stress on bones during physical activity, stimulating bone remodeling and growth. This is particularly important for older adults, as reduced muscle mass is linked to an increased risk of osteoporosis and fractures. Studies highlight that resistance training, which strengthens muscles, also enhances bone mineral density, reducing the risk of serious injuries.

#3 Reduces The Risk Of Falls And Injuries

Maintaining muscle strength and mass improves balance, stability, and coordination, significantly lowering the risk of falls. Falls are a leading cause of injury and hospitalization among older adults, and weak muscles are a major contributor. Research confirms that regular strength training improves lower body strength, a critical factor in preventing falls and maintaining independence.

#4 Improves Immune Function

Did you know that muscle mass maintenance is linked to improved immune function? Studies show that individuals with higher muscle mass recover faster from surgery or severe illness due to this protein reserve. Furthermore, muscle-derived myokines, which are proteins released during exercise, have been shown to reduce inflammation and boost immune responses.

#5 Supports Heart Health

Muscle strength is strongly correlated with cardiovascular health, as it promotes better blood flow and reduced arterial stiffness. Research indicates that individuals with greater muscle mass have a lower risk of developing hypertension and heart disease. Additionally, engaging in regular strength training improves heart function and reduces cardiovascular risk factors such as obesity and inflammation.

#6 Reduces the Risk for Chronic Disease

Maintaining muscle mass has been linked to a reduced risk of chronic diseases, including type 2 diabetes, and osteoporosis. Studies show that higher levels of physical activity, particularly resistance and aerobic exercises, lower inflammation and oxidative stress, two key contributors to chronic conditions. By preserving muscle, you not only improve mobility but also protect against the systemic effects of aging.

8 Daily Habits to Prevent Muscle Loss

#1 Prioritize Protein

Protein is essential for muscle repair, growth, and maintenance. However, as we age, our bodies become less efficient at using dietary protein, making it crucial to consume adequate amounts daily. To prevent age-related muscle loss, research recommends older adults get 1.2–2.0 grams of protein per kilogram of body weight per day. Prioritize high-quality protein sources like eggs, lean meats, fish, legumes, nuts, and seeds. To enhance protein synthesis, aim to include protein in every meal.

#2 Incorporate Strength Training

Strength training is one of the most effective ways to combat sarcopenia and build muscle mass. Studies show that resistance exercises stimulate muscle protein synthesis and increase muscle size and strength. Incorporate at least two days of strength training per week, targeting all major muscle groups, as recommended by the CDC. Opt for bodyweight exercises, use resistance bands, or include dumbbells — all are excellent options to integrate into your routine! Browse the bodyweight and strength categories in the FitOn App for free strength workouts.

#3 And Don’t Forget About Aerobic Exercise

While strength training builds muscle, aerobic exercise supports cardiovascular health and muscle endurance. Research suggests that aerobic activities like walking, cycling, or swimming improve blood flow to muscles, enhancing their ability to recover and perform. Aim for at least 150 minutes of moderate-intensity aerobic exercise weekly to complement your strength training and maintain overall health.

#4 Get Enough Sleep

Sleep is when the body repairs and rebuilds muscle tissue. So, if you’re skimping on sleep, your muscles are going to pay the price. According to research, a lack of quality sleep impairs muscle recovery. However, the good news is that studies show that adults who get 7–9 hours of sleep per night experience better muscle protein synthesis and performance.

Prioritize a consistent sleep schedule, create a calming bedtime routine, and limit screen time before bed to optimize rest.

#5 Optimize Vitamin D & Calcium Levels

Vitamin D and calcium are critical for muscle contraction, bone strength, and overall muscle health. Vitamin D supports calcium absorption and helps prevent muscle weakness, while calcium is vital for nerve signaling and muscle function. Research suggests that maintaining optimal levels of these nutrients reduces the risk of sarcopenia and fractures. To optimize your intake, opt for foods like leafy greens, fatty fish, and supplements if necessary, and spend time in the sunshine daily.

#6 Stay Hydrated

Water represents about 76% of muscle mass in the body, and staying hydrated ensures that muscles perform optimally during exercise and recovery. In fact, even mild dehydration impairs strength and endurance. The National Academy of Medicine suggests that adequate intake of daily fluid for adults ages 51 and older is about 9 cups for women and 13 cups for men. This recommendation includes all sources of daily fluid, including water, other beverages, and water-rich foods.

If hydrating is difficult for you, consider carrying a reusable water bottle with you at all times as a reminder to keep sipping.

#7 Prioritize Active Recovery

Active recovery, such as stretching, yoga, or light walking, helps improve blood flow to muscles and reduces soreness after exercise. This practice also aids in flexibility and mobility, which are essential for maintaining muscle health and longevity. Studies suggest that active recovery enhances muscle repair by reducing inflammation and speeding up nutrient delivery to tissues.

To get started with an active recovery routine, consider incorporating light stretching, yoga, or foam rolling on rest days to improve flexibility, circulation, and muscle repair.

#8 Avoid Prolonged Sitting

Extended periods of sitting not only lead to muscle loss and atrophy, but also contribute to increased risk of chronic disease. The good news is that research shows that even short interruptions of sitting with light activity, such as standing or walking, can mitigate muscle loss and improve metabolism. To avoid staying sedentary, take standing breaks every 30 minutes, use a standing desk to keep your muscles engaged, or squeeze in short bursts of exercise into your day.

The Takeaway

Preventing muscle loss and building strength isn’t just about looking and feeling strong — it’s a cornerstone of healthy aging and longevity. By adopting daily habits like prioritizing protein, incorporating strength and aerobic exercises, getting quality sleep, and maintaining essential nutrients, you can protect your muscles and overall health. Remember, it’s never too early — or too late — to start prioritizing your muscle health!