4 Ways to Minimize Muscle Loss For Women Over 40

One age-related concern you may not even be aware of if you are a woman in your 30’s or older is sarcopenia.

Sacropendia can be described as the natural loss of muscle mass and function as we age.

Even though it is very common it is not inevitable.

Starting in your mid 30’s it is natural to lose about 1% of lean muscle mass per year.

With appropriate lifestyle habits (fitness, nutrition, etc) you can slow and/or stop muscle loss.

Here are 4 ways to minimize muscle loss as you age:

Strength train 2-3 times a week. It is fine to start with bodyweight exercises but as you get stronger and your body adapts it is important to challenge yourself appropriately by adding load and/or reps.
Eat a high quality protein at most meals. Try to eat about 25-30 grams of protein at each meal (breakfast, lunch, and dinner) and/or a combination of 15-20 grams for a snack.

Prioritize rest and recovery.Your muscles need time to heal to get stronger. Getting quality sleep and incorporating rest days are important so you don’t overdo it.

Manage stress. Sarcopenia can be more common with those who have other conditions that increase stress on the body (liver disease, cancer, etc).

These 4 lifestyle changes can make a big difference in not only preventing muscle loss but in your overall health.