Why You Cannot Afford to Lose Muscle
July 28, 2026
“Strength may be one of the most powerful predictors of how well—and how long—you live.”
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When most people think about aging well, they focus on heart health, brain health, or maintaining a healthy weight. Yet one of the strongest predictors of healthy aging is often overlooked: skeletal muscle. Beginning around age 30, adults naturally begin to lose muscle mass, and that decline accelerates after age 60 unless it is actively challenged. This age-related loss of muscle, known as sarcopenia, is associated with reduced strength, impaired mobility, a greater risk of falls, loss of independence, and even an increased risk of premature death. According to the National Institute on Aging, regular strength training helps preserve muscle, improve metabolic health, and extend the number of healthy years we enjoy. It’s no coincidence that many older adults who seem to defy their age have one habit in common—they continue to lift weights.
Two of the best-known examples are Sylvester Stallone, now in his late 70s, and Arnold Schwarzenegger, also in his late 70s. Both men have modified their routines over the years, but neither has abandoned resistance training. While few of us aspire to look like action stars, they demonstrate an important principle supported by science: muscle responds to training at virtually any age. International clinical practice guidelines recommend resistance training as the first-line strategy for preventing and treating sarcopenia, while emphasizing that adequate dietary protein supports muscle maintenance and recovery. Two or three strength-training sessions each week—using free weights, resistance bands, machines, or body-weight exercises—can significantly improve strength, balance, bone health, and everyday function.
Perhaps the greatest benefit of preserving muscle is not simply living longer, but living better. Strong muscles make it easier to climb stairs, carry groceries, travel, play with grandchildren, and recover from illness or injury. In many ways, muscle serves as the body’s reserve account—providing strength, stability, and resilience when life inevitably presents challenges. There may never be a true fountain of youth, but maintaining muscle comes surprisingly close. If you’re over 60, don’t just measure success by the number on the scale. Measure it by your strength, because losing muscle is one of the few parts of aging that you can do something about.
