Aging is inevitable, but losing muscle and mobility doesn’t have to be. For many women, maintaining strength, independence, energy, and mobility is a top priority as they age. In fact, 58% of women in the United States are actively focused on staying healthy as they age, according to a recent survey. However, 73% of respondents weren’t aware of sarcopenia, or age-related muscle loss. According to the “International Journal of Women’s Health,” muscle loss often begins between ages 30 and 35, with women losing 3-8% of their muscle mass per decade and 5-10% per decade after age 60. 

Hormonal changes, reduced activity, stress, poor sleep, and inadequate nutrition all contribute to muscle decline, which can negatively affect balance, bone health, metabolism, posture, and everyday mobility. Yet despite 70% of women reporting concern about muscle loss, 54% are unsure how to protect their muscle health. 

“Women want to stay strong, active, and independent as they age, but many receive mixed messages about what truly supports long-term muscle health,” says Dr. Tania Elliott, a dual board-certified physician in internal medicine. “Many women are already making healthy choices, such as walking and staying active, which is a great start. However, maintaining muscle health requires a more comprehensive approach that begins earlier than most women think, in their 30s.” 

Many women report barriers such as lack of time (15%), feeling overwhelmed (23%), or simply not enjoying exercise (23%). The key is finding realistic, sustainable habits. While walking and cardio support heart health, 58% of survey respondents already engage in them. Strength training is one of the most effective ways to preserve and build muscle as you age, but only 34% of women report doing strength or resistance training. 

You don’t need an intense fitness regimen to support healthy aging. Aiming for at least two strength-focused workouts a week – lifting weights, using resistance bands, practicing weight-bearing yoga, or doing bodyweight exercises like squats and push-ups – that target major muscle groups can help maintain muscle health.  

Exercise is only part of the equation. Muscles also need proper nutrition to recover and stay strong. Protein is critical for maintaining muscle mass, especially as women age. Incorporating high-quality protein throughout the day, such as eggs, Greek yogurt, fish, lean meats, beans, lentils, nuts, and seeds, may support muscle repair and overall strength. Some women also consider supplements, such as CoQ10, a naturally occurring antioxidant that helps cells produce energy. According to research published in “The Journal of Nutrition, Health and Aging,” because muscles require significant energy to function, CoQ10 shows potential for managing sarcopenia by improving mitochondrial function and reducing oxidative stress. 

Muscle health is influenced by more than workouts. Sleep, stress management, and daily movement are also important. Simple habits, such as getting quality sleep, stretching regularly, staying properly hydrated, exercising, and practicing stress-management techniques like yoga, meditation, or deep breathing, can help support healthy aging, including maintaining muscle. The earlier women prioritize muscle health, the better positioned they may be to maintain strength and mobility as they age.