Your Late 30s Isn’t Too Soon to Bulk Up for Your Golden Years

Most strength training enthusiasts in their 30s and 40s are more concerned about sculpted abs than warding off future frailty. The truth is, those muscle-building gym sessions are good for more than just toned biceps. Starting strength training as early as your late 30s is essential for aging well.

Naturally occurring, age-related muscle loss, known as sarcopenia, affects about 10%-20% of older adults. If the condition becomes severe, it can significantly impede mobility, balance, coordination and overall quality of life.

“If you lose too much muscle mass so that it starts to affect your daily life, you may be diagnosed with sarcopenia,” says Marcio Soares, M.D., a geriatrician with the University of Miami Health System.

Unlike osteoporosis, which is the loss of bone mass, sarcopenia is a condition most people don’t consider. Still, they may feel its effects with aging. Starting at age 30, our bodies naturally begin to lose about 3–5% of muscle mass every decade.

Increasing strength training exercise and making diet and other lifestyle changes early can help counter muscle loss and deterioration. “Sarcopenia starts to become more obvious in your 60s and 70s, but muscle mass starts deteriorating much earlier,” says Dr. Soares.

The link between weight loss drugs and sarcopenia

While sarcopenia mainly affects older adults, chronic illness and medication-related weight loss can cause sarcopenia in younger adults. The rise in popular weight loss medications like GLP-1 inhibitors, like Ozempic and Wegovy, means more people are at risk for sarcopenia.

GLP-1 medications are effective at helping you lose body fat, but you can also lose muscle mass. “With these novel drugs, the body isn’t judicious about how it loses weight. This can be through fat or muscle loss,” says Dr. Soares.

Stopping these medications can lead to weight gain, but not muscle gain. “The pounds gained aren’t evenly distributed by muscle and fat — you’ll just gain fat,” says Dr. Soares. 

Sarcopenia and cancer

Cancer can accelerate muscle loss. “The body uses so much energy to rapidly grow a tumor, which can take away energy reserves required to maintain body function,” says Dr. Soares.

As the body seeks other sources of energy to maintain its functions, it can lead to a loss of muscle mass and accelerated, irreversible weight loss.

“Medications that promote appetite increase and slow down muscle loss from cancer can help prevent sarcopenia,” says Dr. Soares.

Sarcopenia isn’t frailty, but the two are connected

If the loss of muscle mass is making it harder to climb stairs or get out of bed, you might think it’s due to becoming frail. But sarcopenia and frailty are different.

Sarcopenia is unexpected and accelerated muscle mass loss that affects your strength and mobility. Frailty, on the other hand, is a broader term that describes an overall decline in your physical function — which might include sarcopenia.

Research shows that reversing sarcopenia and frailty is possible in middle age with resistance exercises and a sufficient protein intake. 

Diagnosing sarcopenia

There’s no single test or biomarker to diagnose sarcopenia. Instead, your doctor can determine if you have the condition based on factors such as low muscle strength, poor physical performance and low muscle mass. “It’s not the amount of muscle that matters, it’s the muscles’ ability to function,” says Dr. Soares. “If you’ve lost muscle, but still have function — meaning you can still perform daily activities — it’s not as concerning.”

To diagnose sarcopenia, your doctor will measure your muscle mass and perform tests to assess how well your body is functioning. This might include walking tests, getting up from a chair and gripping objects to test for strength.

Your provider may recommend Imaging tests, such as an MRI or CT scan, to diagnose sarcopenia.

Preventing and reversing sarcopenia

Exercise, especially resistance training, can improve your strength and slow the rate of muscle loss. Beginning in your late 30s to 40s, aim for at least two or three days a week of strength training. “A lot of what’s good for bone health is good for muscle health as well,” says Dr. Soares.

The large quad muscles in your thighs are what help you stand and walk, so focusing on this muscle group will keep you in shape and independent. Try lifting weights, using resistance bands or doing exercises using your body weight, such as squats or leg presses.

Of course, cardiovascular fitness is also beneficial for your heart and overall health. It’s most beneficial when used in combination with resistance training.

The role of diet in warding off sarcopenia

Eating healthy protein, like lean meats, nuts and beans, helps build muscles and prevent sarcopenia. This is because protein is essential to support muscle repair and growth.

Aim to eat between 20 and 35 grams of protein per meal. It’s especially important during periods of weight loss, such as when using GLP-1 medications, or when you’re ill.

Try to avoid protein snacks that are heavily processed and full of sugar.

Some healthy sources of protein include:

• Eggs
• Lean beef
• Poultry
• Greek yogurt
• Milk
• Lentils
• Beans
• Nuts

Dr. Soares also recommends limiting refined carbs such as white bread and white rice. Instead, prioritize whole, nutrient-rich foods. The Mediterranean diet is beneficial for heart, muscle and bone health.

While vitamin D supplements can help with bone health, they’re not effective in preventing muscle loss, according to Dr. Soares.

Whether sarcopenia is caused by age, cancer or weight loss, you can take steps to slow its progress and even prevent it. “Resistance training and protein intake can slow down sarcopenia’s progress, and may even halt it,” says Dr. Soares.

Talk to your health care provider if you have concerns about muscle mass loss and how to take steps to strengthen your body and maintain muscle mass.

Written by Wendy Margolin, a contributor for UHealth’s news service.

Tags: aging process, Dr. Marcio R. Soares, healthy aging, strength training