Expert Says Men Lose as Much as 8% Muscle Mass Each Decade Past 30

It can be stressful to see your gains go away as you get older, but don’t worry. Muscle loss is treatable, and many men can reduce their risk by taking action early.

What Is Sarcopenia? 

Muscle mass decline, or sarcopenia, happens to men as they get older. Once in your 30s and 40s, you’ll gradually start to lose muscle mass. The process picks up in your 60s to 80s, and you may lose as much as 8% of your muscle mass each decade. Aging is certainly a factor, but not exercising, being overweight, chronic health conditions, lower income, smoking and drinking are other risk factors.

Staying Strong After 30

Your testosterone starts to decline after 30 at about 1% per year, so hormone changes can play a role. Fortunately, muscle loss is treatable. 

There are two major ways for men to grow back that muscle:

• Working out: Resistance training is a great way to tell those muscles who’s boss. Targeted workouts like bicep extensions and chin-ups target multiple muscles in your arms at once, while squats and lunges get your legs in shape. Try a full-body workout to get the most out of your gym time.
• Eat more protein: Increase your total protein intake with food and supplements. As a rule, you’ll want to eat 20 to 40 grams of protein per meal, but it depends on your weight and activity levels. 

When to See a Doctor

Testosterone and muscle mass go hand in hand. If you experience endurance loss or muscle weakness, that could be a sign of low testosterone or sarcopenia. Muscle loss in men can lead to serious conditions, so it’s important to talk to a professional when needed.

Get Your Muscles Back

Losing strength is a natural part of life, but you can do your best to retain it through diet and exercise. Be sure to speak to your doctor if symptoms continue. 

Oscar Collins

Founder and Editor-in-Chief of Modded

With almost 10 years of experience writing about cars, gear, the outdoors and more, Oscar Collins has covered a broad spectrum of topics during his time as a blogger and freelancer. Oscar currently serves as the editor-in-chief of Modded, which he founded to spread his love of cars with an international audience.

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