Sarcopenia — the loss of muscle mass due to aging — sneaks in quietly after 30, stripping men of 3–5% of their muscle per decade. Over time, that adds up to nearly a third of your muscle gone. It’s not just about aesthetics — this decline affects your ability to move, stay independent, and avoid chronic diseases.
But you can rewrite this story. Strength training is one of the most powerful weapons against age-related muscle loss. Whether starting with bodyweight moves or easing into weightlifting, resistance exercises help rebuild muscle and boost overall function. The trick is to go slow and steady, avoiding injury while making real gains.
What you eat is just as important. A diet rich in protein — from sources like pistachios, beans, and lean meat — supports muscle repair and growth. Add hydration, quality sleep, and stress reduction to the mix, and you have a solid foundation to age stronger, not weaker.