How Women Can Help Combat Muscle Loss
Aging is inevitable, but losing muscle and mobility doesn’t have to be. For many women, maintaining strength, independence, energy, and mobility are top priorities as they get older, especially while juggling work, caregiving, friends, hobbies, and an active lifestyle.
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 30-35, with women losing 3-8% of muscle mass per decade, increasing to 5-10% per decade after age 60.
Hormonal changes, decreased activity, stress, poor sleep, and inadequate nutrition all contribute to muscle decline, which can also hurt 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 are getting mixed messages about what actually supports long-term muscle health,” said Dr. Tania Elliott, a dual board-certified physician in internal medicine. “A lot of women are already making healthy choices like walking and staying active, which is a great start. But maintaining muscle health requires a more complete approach — one that starts earlier than most women think, in your 30s.”
Prioritize Strength Training
Many women cite barriers like lack of time (15%), feeling overwhelmed (23%), or not enjoying exercise (23%). The key is finding sustainable habits. While walking and cardio support heart health — something 58% of respondents already prioritize — strength training is one of the most effective ways to preserve and build muscle with age. Still, just 34% of women report doing strength or resistance training.
You don’t need an intense regimen. Aiming for at least two strength-focused workouts a week — lifting weights, using resistance bands, weight-bearing yoga, or bodyweight moves like squats and pushups — targeting major muscle groups can help maintain muscle health. The goal is to fatigue muscles during sets so they build.
Fuel Muscles with Proper Nutrition
Exercise is only part of the equation. Muscles need proper nutrition to recover and stay strong. Protein plays a critical role in maintaining muscle mass as women age. High-quality protein throughout the day — eggs, Greek yogurt, fish, lean meats, beans, lentils, nuts, and seeds — supports muscle repair and strength.
Support Healthy Aging with Supplements
Some women may also consider supplements that support healthy aging and energy production, including CoQ10, a naturally occurring antioxidant that helps cells produce energy. Research published in “The Journal of Nutrition, Health and Aging” shows CoQ10 may help manage sarcopenia by improving mitochondrial function and reducing oxidative stress, since muscles require significant energy to function.
CoQ10 supplements, paired with nutrients like vitamins D3 and K2, can support heart health, muscles, nerve function, and daily energy in an easy-to-take format.
Practice Healthy Habits
Muscle health depends on more than workouts. Sleep, stress management, and daily movement matter, too. Prioritizing quality sleep, stretching, staying hydrated, reducing sedentary time, and practicing stress-relief techniques like yoga, meditation, or deep breathing all support healthy aging and muscle maintenance.
The earlier women prioritize muscle health, the better positioned they’ll be to maintain strength and mobility as they age.
