Why muscle declines as we age - and what to do about it.

kamaldeepsidhu
May 30, 2025
2 min read

We often hear that getting older means getting weaker. But it doesn’t have to be that way.

From around the age of 50, we start to lose muscle. Strength declines by about 3% a year, and muscle mass drops by 1% annually. But the biggest loss isn’t size or strength – it’s power.

Muscle power is your ability to move with force and speed – and it’s crucial for everyday things like climbing stairs, catching yourself from falling, or running for the bus. It’s also one of the strongest predictors of longevity.

Why Muscle Power Matters

Researchers now talk about "powerpenia" – the age-related loss of muscle power. And it’s no small thing. One study found that older adults with higher muscle power had a much better chance of living another 9 years, even if they had more body fat.

In fact, being "fat and powerful" was more protective than being "lean and weak."

Even when you're fit and strong, carrying too much body fat can still affect your long-term health. Studies show that the longevity benefits of muscle power drop off when body fat is high—so staying lean still matters.

So how do we keep our power as we age?

What You Can Do

1. Lift Things (Fast) Power training is the key. That means strength exercises with a focus on speed during the lifting phase. Think squats, push-ups, stair climbs or chair stands – done with intent and energy.

Start with 2–3 sessions a week, and use a moderate weight (about 40–80% of your max) that lets you move quickly while keeping good form. Lift fast, lower slowly.

2. Eat Enough Protein Aim for 1.2 to 1.6 grams of protein per kg of body weight daily. Spread it across meals to support muscle repair and growth.

3. Track Your Power Try these simple home tests: