Sarcopenia, explained

Most people over 45 who train consistently are quietly fighting something they may never have heard named: sarcopenia.

What is sarcopenia?

Sarcopenia is the gradual loss of skeletal muscle mass and strength. It begins around 35 and accelerates meaningfully from 50 — which is why the same training can return less than it used to.

What actually helps

• Resistance training — the single most effective lever, at any age.
• Adequate protein — to support muscle maintenance and repair.
• Creatine — one of the most studied supplements for supporting strength and muscle alongside training.
• Sleep — where recovery actually happens.

It’s not too late

The evidence is encouraging at any age — starting in your 50s or 60s still makes a measurable difference.

For education only; not medical advice or a health claim.