Sarcopenia: How to Prevent Age-Related Muscle Loss After 55
Many adults over 55 experience a gradual loss of muscle mass and strength, a condition known as sarcopenia.
By
February 3, 2025
As we age, staying active and strong becomes even more important for maintaining independence and well-being. Many adults over 55experience a gradual loss of muscle mass and strength, a condition known as sarcopenia. This guide explores what sarcopenia is, how it affects adults over 55,and practical steps to stay strong and active.
What is Sarcopenia?
Sarcopenia is the natural loss of muscle mass and strength that occurs with aging. It typically starts around age 40 but becomes more noticeable after 55. By the time a person reaches 70, they may have lost up to30% of their muscle mass if they don't act.
What Causes Sarcopenia?
How to Prevent and Manage Sarcopenia
The best way to fight sarcopenia is through a combination of exercise, proper nutrition, and healthy lifestyle choices. At CrossFit Navarre, our expert coaches can guide you in each of these categories.
1. Strength Training
Resistance training, like lifting weights, bodyweight exercises, or using resistance bands, is the best way to prevent muscle loss. Aim for two to three sessions per week. Our Legends and Boot Camp classes run Monday, Wednesday and Friday.
Recommended Exercises:
✔️ Squats (to strengthen legs and improve balance)
✔️Push-ups (modified or on a wall for upper body strength)
✔️Resistance band exercises (for full-body strength)
✔️Leg lifts (to improve lower body mobility)
2. Eat More Protein
Protein is the building block of muscle. Adults over 55should aim for 1.0-1.2 grams of protein per kilogram of body weight daily. Goodsources include lean meats, fish, eggs, dairy, and plant-based proteins.
Best Protein Sources:
🥩 Lean meats (chicken, turkey, beef)
🐟Fish (salmon, tuna, mackerel)
🥚Eggs
🥛Greek yogurt and cottage cheese
🌱Plant-based proteins (beans, lentils, tofu, quinoa)
3. Get Enough Vitamin D
Vitamin D helps maintain muscle and bone health. Spend time in the sun and eat vitamin D-rich foods like salmon, eggs, and fortified dairy.
4. Stay Active Every Day
Even light activity, such as walking, yoga, or gardening, can help maintain muscle strength.
5. Prioritize Rest and Recovery
Muscles need time to recover after exercise. Ensure you're getting 7-9 hours of sleep each night.
Act Today!
If you're 55 or older, the best time to start protecting your muscles is NOW. By incorporating strength training, a protein-rich diet, and an active lifestyle, you can maintain your independence, prevent falls, and continue enjoying the things you love. CrossFit Navarre can provide you with the tools you need to begin your health & fitness journey.
Quick Action Plan
✅ Start a strength training routine (2-3 times per week) Legends or Boot Camp at CrossFit Navarre
✅Eat protein-rich meals daily. Get nutrition advice from our expert coaches
✅Get outside for Vitamin D or take a supplement
✅Stay active with daily movement by attending Legends or Boot Camp classes
✅Prioritize good sleep and stress management
It's never too late to start! Small changes today will keep you strong and independent for years to come. Call or text us today at (850) 218-9047 or visit CrossFitNavarre.com.
References
1. Beaudart, C. et al. (2017). Health Outcomes of Sarcopenia: A Systematic Review. PLOS ONE.
2. Cruz-Jentoft, A. J. et al. (2019). Sarcopenia: Revised European Consensus. Age and Ageing.
3. Deutz, N. E. et al. (2014). Protein Intake and Exercise for Optimal Muscle Function. Clinical Nutrition.
4. Landi, F. et al. (2020). Sarcopenia as a Risk Factor for Falls. Clinical Nutrition.
Click one of the links below to sign up today!
