You Lose Muscle With Every Decade. Here's How to Hold On to It After 60.

Starting around age 30, most of us quietly lose muscle. NIH puts it at about 3% to 5% every 10 years. You don't notice it at 40. You notice it the day a bag of potting soil that used to be nothing makes you set it down halfway up the porch steps.

That's not a personal failing, and it's not a done deal either. You can still build strength after 60, and the first step can happen right next to your kitchen chair.

Nobody's asking you to look like a bodybuilder. The point is getting out of a low chair without using your hands, carrying the groceries in one trip, climbing the stairs and catching yourself when you trip. And when the driveway's icy, all of it can happen indoors.

Why it speeds up later

Muscle mass and strength usually peak somewhere around ages 30 to 35. According to the National Institute on Aging, performance slips slowly at first, then faster after about age 65 for women and 70 for men. Nobody wakes up weak on their birthday. It's more that the years start to show when you stop using your muscles as much.

Winter makes that slide easy to miss. Fewer walks. Fewer bags carried. You take the elevator because the sidewalk's slick. Then one day, getting up off the low couch takes both hands and a little rocking.

Doctors have a name for age-related loss of muscle mass and strength: sarcopenia. NIH says it can make it harder to stand up, walk, open a jar or carry groceries, and it can raise your risk of falling. One rough day doesn't mean you have it. Watch for a pattern.

Signs worth paying attention to

Your body usually drops hints long before anybody says sarcopenia out loud. Do you push off with both arms to get out of a chair? Stop halfway up the stairs? Leave the laundry basket for someone else because it feels awkward? Struggle to get up off the floor after playing with the grandkids? All of that is useful information.

None of it proves a disease. Pain, arthritis, balance problems, a recent illness, bad sleep and some medicines can all make you feel weaker. Tell your doctor what's changed and when. Something as simple as "I used to carry two bags and now I carry one" gives the appointment a real starting point.

Grip can be part of the picture, but squeezing something at home isn't a diagnosis. Your doctor may check how you walk, your balance, your strength and how you're handling daily life. And if the weakness came on suddenly or with other new symptoms, skip the workout plan and call your doctor.

A living room routine

The CDC recommends that adults 65 and older do muscle-strengthening activity at least 2 days a week, along with aerobic and balance activity. You can do it at home with your own body weight, a resistance band, light weights or everyday jobs like carrying groceries.

The National Institute on Aging suggests moves such as wall push-ups, arm curls, chair stands, leg raises and toe stands. Use a sturdy chair or the kitchen counter for support, and start slow and controlled, not with the heaviest thing in the garage.

Try this on two days that aren't back to back:

1. Chair stands. Sit in a sturdy chair, stand up, then sit back down slowly. Keep your hands near the armrests in case you need them.

2. Wall push-ups. Face a wall, put your palms on it and bend your elbows to bring your chest toward it. Push back out.

3. Leg raises at the counter. Hold the counter and lift one leg at a time, no swinging. Small and steady wins.

4. Grocery practice. Carry a light bag from the counter to the table and set it down with control.

5. Balance with backup. Stand behind a sturdy chair, one hand close by, and work on staying steady.

It should feel like work, not punishment. When a move gets easy, ask your doctor or a physical therapist how to make it harder. If you have heart disease, arthritis, a recent injury or balance trouble, ask your doctor how to start safely.

Don't forget the dinner plate

Exercise is only half of it. Illness, sitting too much and not eating well can all make muscle loss worse. That doesn't mean you need the protein powder from the TV ad.

Take the question to your doctor or a dietitian instead. Tell them about your appetite, any weight changes, your kidney health, digestive problems and what you usually eat. They can help you figure out what fits your body and your medicines.

Small moves count, like adding a protein food to a meal you already like. How much you need depends on your health, so don't overhaul your diet without advice.

When to call your doctor (or 911)

Call your doctor if the weakness is getting worse, you keep falling, familiar jobs are getting away from you, or you've lost weight without trying. Ask whether your medicines, pain, an illness, nutrition or a physical therapy referral should be part of the plan.

There's no trophy for any of this. The prize is still being the one who carries the groceries in, and that's worth two mornings a week.

Last reviewed: November 2026 · Fact-checked & verified