Train Smarter: Are You Losing Muscle Without Realising It?

By Mark Pajich

After the age of 50, most people begin to lose muscle, not because they stop moving entirely, but because everyday activities simply aren’t enough to maintain strength. This gradual decline is known as sarcopenia, and it often goes unnoticed until symptoms appear: slower movement, less stability, reduced power, or difficulty recovering after activity.

The good news? You can prevent and even reverse muscle loss with the right approach.

What Is Sarcopenia?

Sarcopenia is the natural, age-related loss of muscle mass and strength. It typically begins in your 40s or 50s and progresses slowly, about 1% per year, unless actively countered with resistance training and protein intake.

It affects more than just appearance. Muscle plays a key role in:

• Balance and stability

• Bone density

• Blood sugar regulation

• Metabolic health

• Confidence in movement

If you’ve noticed tasks like carrying groceries, climbing stairs, or getting up from a low chair becoming harder, this may be the reason.

Why It Matters — Even If You're Active

Being active helps, but without progressive strength work, many people still experience steady declines.

Common signs include:

• Needing more rest between rounds of golf or tennis

• Feeling “weaker” or slower despite regular walking or swimming

• Reduced ability to perform tasks you once did with ease

• More frequent soft tissue strains or soreness

How to Rebuild Muscle Safely After 50

You don’t need to lift heavy, but you do need consistency, intention, and progressive loading.

Start with:

• 2 strength-focused sessions per week

• Target large muscle groups (legs, back, chest, glutes)

• Use bodyweight, machines, cables, or light dumbbells

• Aim for 8–12 reps, 2–3 sets per exercise

• Prioritise good form, steady tempo, and full range of motion

Muscle responds well to challenge and your goal is safe, repeatable effort, not maximal lifting.

A Few Key Exercises to Prioritise

Step-ups: builds leg strength and supports stair climbing

Cable Rows: supports posture and back health

Split Squats: improves balance and single-leg control

Incline Push-ups: maintains upper body strength

Deadbugs: Protects core and spine

Key Takeaway

With just a couple of focused training sessions a week and ample protein in your diet, you can maintain your strength, stability, and confidence for years to come.

Next in the Series

Train Smarter: How to Warm Up Properly After 50. A practical guide to preparing your joints, activating the right muscles, and starting each session with confidence.

For more information on our personal training programs, please contact us at 012-334-1511 or send us an enquiry here.

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