What happens to muscles as we age?

Browse social media or step into a sports store, and you will quickly notice who often represents the face of fitness: top-trained athletes, muscular fitness models, and successful athletes.
Training is often portrayed as a lifestyle that you either succeed or fail at – either you're a dedicated athlete, or you train "too little."

But this image is skewed. Training doesn't have to be an achievement to succeed – it's a good habit for living a healthy, balanced life.

You don’t need to spend hours in the gym every day or have ambitious goals to benefit from strength training. It’s just as relevant for someone who loves lifting heavy as it is for someone who wants to carry shopping bags, play with grandchildren, or maintain their independence as they age.

So instead of asking "how much should I lift?", maybe we should be asking "how long do I want to live strong?"

What happens to muscles as we age?

After the age of 30, we begin to gradually lose muscle mass in a process called sarcopenia. This muscle loss happens slowly but accelerates over time – without strength training, we can lose 3–8% of muscle mass per decade, and after 60, it happens even faster.

This affects not just strength but overall functional ability:

• Balance and coordination deteriorate, increasing the risk of falls and injuries.

• Metabolism slows down, making it easier to gain weight and harder to maintain energy levels.

• Bones lose density, making us more vulnerable to osteoporosis.

• Muscle strength in daily life decreases, making simple movements like standing up from a chair or lifting a bag harder.

But the good news is that strength training can slow down and even reverse this process. By continuing to challenge our muscles, we send signals to the body to maintain and build them – regardless of age.

Strength training through life stages

30+: Build a strong foundation

By age 30, most people still have a good base of strength, but this is when the body begins to change. Muscle growth is still efficient, but metabolism starts to slow down, and recovery may take longer than in your 20s.

What happens in the body? Muscles are still relatively easy to build, but it’s important to have a strategy for progression and recovery.
How to train? Prioritize compound exercises (squats, deadlifts, bench press, rows, presses) to build a solid strength base.
Why is it important? The training habits you establish now will shape your strength, posture, and health in the long term.

40–50: Adapt and optimize

At this stage, stress and life commitments often make it harder to prioritize training. Additionally, some hormonal changes, particularly for women, begin to affect muscle mass and recovery.

What happens in the body? Muscle mass starts to decrease faster, and mobility may be affected if it isn’t maintained. Stress and sleep deprivation can also hinder recovery.
How to train? Combine strength training with mobility and balance exercises. Effective, time-efficient workouts with multi-joint movements are a good option.
Why is it important? Maintaining muscle strength protects joints, improves posture, and helps manage hormonal changes.

60+: Strength for quality of life

At 60+, strength training becomes more crucial than ever. Maintaining muscle mass is directly linked to increased independence and reduced risk of injuries and diseases.

What happens in the body? Muscle loss accelerates, and the risk of osteoporosis and falls increases.
How to train? Focus on functional strength, balance, and mobility. Bodyweight exercises, lighter weights, and resistance bands are good alternatives.
Why is it important? Being able to rise from a chair without assistance, carry your own grocery bags, prevent falls, and maintain stability and mobility for a longer, more independent life.

How to train to stay strong for life

To maintain and build muscle, you need a strategy that works in the long term. Here are some basic principles to follow:

• Strength train regularly – Two to three sessions a week is enough to maintain and build muscle mass. If you can only manage one a week, that’s still great.

• Prioritize compound exercises – Squats, deadlifts, bench press, rows, and presses lay a good foundation and give the most effect from all strength exercises.

• Train both heavy and light – Heavy lifting stimulates muscle growth, but higher repetitions with lighter weights are also effective. These lighter repetitions can be especially beneficial with age when you don’t want to load the skeleton as much.

• Include balance and mobility – Yoga, stretching, and stabilization exercises reduce the risk of injury.

• Review your diet – Getting enough protein and nutrients is crucial, both for functioning now and especially as we age.

It's never too late to start!

Whether you're 30, 50, or 75, you have everything to gain from starting strength training. It’s not about getting extremely fit, but about creating the conditions for a life where you can move freely, feel strong, and do what you love – today, tomorrow, and in the future.

So the next time you hear someone talk about getting into "peak shape," remind yourself: You’re "in it for the long run."