Sarcopenia: Signs, Causes and How to Maintain Muscle Strength as You Age
Learn about sarcopenia, its signs and causes, and how exercise and physiotherapy can help older adults maintain muscle strength, mobility and independence.
9/4/2026
Losing some muscle strength can become more noticeable as we get older. Everyday activities such as getting out of a chair, climbing stairs, carrying shopping, or walking longer distances may gradually feel more difficult.
However, significant loss of muscle mass and strength should not simply be dismissed as an unavoidable part of getting older. One condition associated with age-related loss of muscle strength and function is sarcopenia.
Understanding sarcopenia, its signs and contributing factors can help older adults and their families recognise changes in physical function and take appropriate steps to support strength, mobility and independence.
What Is Sarcopenia?
Sarcopenia is a condition characterised by a progressive loss of muscle strength, muscle mass and physical function, most commonly associated with ageing.
Muscles play an essential role in much more than exercise. We rely on them for walking, standing, maintaining balance, getting in and out of bed, climbing stairs and performing everyday tasks.
When muscle strength and function decline, these activities may become more challenging.
It is important to remember that feeling weak does not automatically mean you have sarcopenia. Muscle weakness can have many causes, so appropriate medical or healthcare assessment may be needed.
What Are the Common Signs of Sarcopenia?
Sarcopenia can develop gradually, which means early changes may not always be obvious.
Possible signs of declining muscle strength and physical function may include:
Difficulty getting up from a chair
Slower walking speed
Difficulty climbing stairs
Reduced ability to carry everyday items
Feeling physically weaker than before
Reduced stamina during everyday activities
Difficulty performing tasks that were previously manageable
Reduced mobility
Problems with balance
Increasing difficulty maintaining usual physical activity
These symptoms are not specific to sarcopenia and can occur for many reasons. If you or a family member notices a significant or unexplained decline in strength or mobility, consider discussing it with an appropriate healthcare professional.
What Causes Sarcopenia?
Ageing is an important factor, but sarcopenia is more complex than simply getting older.
Several factors can contribute to loss of muscle strength and physical function.
1. Age-Related Changes in Muscle
Muscle tissue changes naturally throughout life. As we get older, maintaining muscle mass and strength can become more challenging.
This makes regular physical activity, particularly appropriate strengthening exercise, increasingly important for healthy ageing.
2. Physical Inactivity
Muscles need regular activity to maintain their strength and function.
Long periods of inactivity can contribute to muscle weakness and physical deconditioning, particularly in older adults.
Someone may become less active because of pain, illness, reduced confidence, mobility difficulties, or fear of falling. Unfortunately, becoming increasingly inactive can make everyday movement even more challenging.
3. Long Periods of Bed Rest
Hospital stays, illness, or prolonged bed rest can sometimes lead to a noticeable reduction in strength and mobility.
Older adults may find it particularly difficult to return to their previous level of physical function after a period of inactivity.
Appropriate rehabilitation can play an important role in rebuilding strength and gradually increasing activity.
4. Inadequate Nutrition
Nutrition is another important part of maintaining muscle health.
Adequate energy and protein intake contribute to maintaining muscle mass alongside physical activity. Nutritional requirements differ between individuals, particularly when medical conditions are present.
Anyone concerned about unexplained weight loss, poor appetite or nutritional intake should seek advice from an appropriate healthcare professional or registered dietitian.
5. Certain Health Conditions
Some long-term health conditions can affect activity levels, strength, mobility or nutrition and may contribute to muscle loss.
This is one reason why new or significant muscle weakness should not be self-diagnosed as sarcopenia.
A healthcare professional can help determine whether further investigation is appropriate.
Why Is Maintaining Muscle Strength Important as You Age?
Muscle strength helps support independence.
You use your muscles every time you:
Stand up from a chair
Get out of bed
Walk around your home
Climb stairs
Carry shopping
Maintain your balance
Get dressed
Perform household activities
Maintaining strength can therefore support much more than your ability to exercise. It contributes to your ability to perform everyday activities safely and confidently.
For older adults, preserving strength, mobility and physical function can be an important part of maintaining independence and quality of life.
Can Exercise Help With Sarcopenia?
Appropriate exercise is an important part of maintaining muscle strength as we age.
In particular, progressive resistance exercise involves working muscles against resistance and gradually adapting the exercise as strength improves.
Depending on an individual's abilities, this might involve exercises using:
Body weight
Resistance bands
Light weights
Functional movements such as controlled sit-to-stand exercises
However, there is no single exercise programme that is appropriate for everyone.
Age, current strength, balance, mobility, medical history and existing health conditions should all be considered when choosing exercises.
Older adults who are very weak, have recently been in hospital, have a history of falls or have significant health conditions may benefit from professional assessment before starting a new exercise programme.
Everyday Ways to Help Maintain Muscle Strength
Maintaining muscle health is generally about consistency rather than suddenly performing intense exercise.
Depending on your health and abilities, helpful strategies may include:
Stay Physically Active
Regular movement helps prevent long periods of inactivity.
Walking, household activities, and appropriate exercise can all contribute to maintaining physical function.
Include Strengthening Activities
Walking is valuable for general activity, but strengthening exercises provide an additional stimulus to muscles.
Exercises should be appropriate for your ability and progressed gradually.
Reduce Long Periods of Inactivity
If it is safe for you to do so, breaking up prolonged periods of sitting with regular movement can help you stay active throughout the day.
Pay Attention to Nutrition
A balanced diet and adequate nutrition support overall health and muscle maintenance.
If you are losing weight unintentionally or struggling with your appetite, speak to an appropriate healthcare professional.
Build Up Gradually
Doing too much too quickly can lead to excessive fatigue or discomfort.
Exercise should be progressed according to your individual ability rather than comparing yourself with someone else.
How Can Physiotherapy Help Older Adults Maintain Strength?
Physiotherapy can be particularly useful when weakness is already making everyday activities more difficult.
A physiotherapist can assess areas such as:
Muscle strength
Mobility
Balance
Walking ability
Transfers, such as getting in and out of a chair
Functional movement
Confidence with everyday activities
Following an assessment, an individual exercise and rehabilitation programme can be developed according to the person's abilities and goals.
For example, someone who struggles to stand from a chair may need a different programme from someone who walks independently but wants to maintain strength and reduce physical decline.
Physiotherapy can also help exercises progress gradually as strength and confidence improve.
Why Home Physiotherapy Can Be Helpful for Older Adults
For some older adults, travelling to a clinic can be difficult because of reduced mobility, weakness, pain, or lack of confidence when leaving home.
Home physiotherapy allows assessment and rehabilitation to take place in a familiar environment.
It also allows the physiotherapist to understand the practical challenges a person experiences at home, such as getting out of their usual chair, walking between rooms, or managing stairs.
This can make rehabilitation more relevant to everyday life.
Home Physiotherapy for Strength and Mobility with Vivek’s Physiotherapy
If you or an older family member has noticed a decline in strength, walking ability, balance, or mobility, Vivek’s Physiotherapy can provide professional physiotherapy assessment and rehabilitation in the comfort of your home.
Our home physiotherapy approach focuses on understanding the individual's current abilities and the everyday activities they want to maintain or regain.
Following assessment, appropriate exercises may be recommended to help work on strength, balance, mobility and functional independence, with progression based on individual needs and abilities.
Rather than waiting until weakness significantly affects everyday life, seeking advice when you first notice a change in physical function can help you understand what support may be appropriate.
Concerned about declining strength or mobility?
Contact Vivek’s Physiotherapy to arrange a home physiotherapy assessment and discuss an appropriate approach to maintaining strength, movement and independence.
Frequently Asked Questions About Sarcopenia
Is sarcopenia a normal part of ageing?
Muscle mass and strength can change with age, but sarcopenia refers to a more significant decline in muscle strength and physical function. It should not simply be assumed that substantial weakness is an unavoidable consequence of ageing.
At what age does sarcopenia start?
Changes in muscle mass can occur gradually throughout adulthood, while the risk of clinically significant muscle loss generally increases with advancing age. Individual health, physical activity, nutrition and other factors can influence this process.
Can you rebuild muscle after 60 or 70?
Older adults can respond positively to appropriately prescribed resistance and strengthening exercise. The type and intensity of exercise should reflect the individual's health, current ability, and physical limitations.
Is walking enough to prevent muscle loss?
Walking is valuable for staying active and supporting mobility, but dedicated strengthening activities may also be needed to challenge and maintain muscle strength.
How do I know if my muscle weakness is sarcopenia?
Muscle weakness alone cannot confirm sarcopenia. Healthcare professionals use appropriate assessment methods to evaluate muscle strength, physical performance and other relevant factors. Seek professional advice if you are experiencing unexplained or progressive weakness.
Can physiotherapy help with age-related muscle weakness?
Physiotherapy can assess strength, balance, mobility and functional abilities and provide an individualised exercise programme where appropriate. It can be particularly useful when weakness has begun to affect walking or everyday activities.
Personalized physiotherapy for all ages and needs.
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