Sarcopenia: Causes of Muscle Loss and What Actually Helps

Sarcopenia is the age-related loss of muscle strength and muscle mass. It can make everyday activities—such as getting out of a chair, climbing stairs, or carrying groceries—more difficult and can increase the risk of falls and loss of independence.

Why does sarcopenia happen?

Several factors can contribute:

Getting older: muscle mass and function naturally decline with age.
Too little physical activity: prolonged sitting, bed rest, or inactivity accelerates muscle loss.
Not eating enough protein or calories: poor appetite, illness, dental problems, or difficulty preparing food can contribute.
Chronic illnesses: conditions such as diabetes and other long-term diseases can accelerate muscle loss.
Weight loss or frailty: being underweight can be associated with loss of muscle as well as fat.
Certain medications or other health problems: these may indirectly reduce activity, appetite, or muscle function.

💪 The most important treatment: resistance exercise

Strength training is the cornerstone of sarcopenia treatment. Exercises such as chair stands, resistance bands, light weights, and appropriately selected leg exercises can stimulate muscles to become stronger.

The National Institute on Aging recommends muscle-strengthening activities at least 2 days per week, working the major muscle groups and progressing gradually.

For diagnosed sarcopenia, expert recommendations favor supervised, individualized resistance training with adequate intensity and progression.

🍗 Don’t forget protein

Adequate dietary protein is important for maintaining muscle. A clinical position paper suggests approximately 1–1.5 g of protein per kilogram of body weight per day for a person with sarcopenia, alongside exercise, although individual needs vary—particularly with kidney disease or other medical conditions.

Good sources include: