The Truth About Muscle Loss After 60 – and How to Fight Back
The Truth About Muscle Loss After 60 – and How to Fight Back
September 4, 2025
You may have noticed it: climbing stairs feels harder, carrying laundry wears you out, or you avoid kneeling in the garden because standing back up takes too much effort. What you’re experiencing might not just be “getting older”—it may be muscle loss.
This blog dives into sarcopenia, why it happens, and most importantly, what you can do to fight back.
Understanding Sarcopenia
By age 70, adults can lose up to 25–30% of their muscle mass if they aren’t actively fighting against it. That doesn’t just mean weaker arms and legs—it also impacts balance, metabolism, and even recovery from illness.
Causes of Muscle Loss
Natural aging process
Inactivity
Poor nutrition
Chronic health conditions
Certain medications
The Solution: Resistance Training
If you’ve noticed your arms feeling weaker when carrying groceries or your legs tiring faster on the stairs, resistance training is one of the best tools we have to turn that around. Resistance training simply means exercising your muscles against some form of resistance—this could be your own body weight, a resistance band, a set of light dumbbells, or even a soup can from your pantry.
Why It Works
Your muscles get stronger the same way they always have: by being challenged. When you lift, push, or pull against resistance, tiny changes happen inside your muscles. Over time, these small changes add up to noticeable gains in strength, endurance, and stability. The National Institute on Aging has published decades of research showing that resistance training can help older adults:
Rebuild muscle that has been lost due to aging (sarcopenia)
Improve bone health and reduce the risk of osteoporosis
Increase balance and coordination, reducing fall risk
Boost metabolism, helping with weight management and energy levels
The Mayo Clinic reinforces these findings, noting that even adults well into their 70s, 80s, and beyond can make measurable improvements in muscle strength with consistent resistance training.
The Best Part? It’s Never Too Late to Start
One of the most powerful truths about resistance training is that age doesn’t matter. Even if you’ve never exercised before, your muscles can still adapt and grow stronger at 60, 70, 80, or beyond. You don’t need to join a gym or buy fancy equipment—many of the best exercises use just your body weight and a sturdy chair.
Examples of Resistance Training
Bodyweight Exercises: Sit-to-stands, wall push-ups, or heel raises.
Resistance Bands: Lightweight, inexpensive, and versatile for rows, bicep curls, or leg presses.
Light Weights: Small dumbbells or household items like water bottles or soup cans.
Functional Strengthening: Carrying laundry, gardening, or practicing safe lifting techniques.
Why Physical Therapy Makes the Difference
While resistance training is powerful, starting on your own can feel intimidating—especially if you worry about pain, balance, or safety. That’s where physical therapy comes in. At Vitality At Home, we create personalized strength plans tailored to your abilities and goals. We make sure the exercises are safe, effective, and matched to your current fitness level so you don’t overdo it. And the best part? You get to practice in the comfort of your own home.
How Vitality At Home Helps
We provide concierge-style outpatient physical therapy in your own home. That means you don’t have to fight traffic, wait in crowded clinics, or qualify as “homebound.” We come to you, design a plan specific to your needs, and bill Medicare Part B directly.
If you’re noticing weakness or fatigue, don’t ignore it. Call Vitality At Home @ 616-644-9155 today for a personalized strength and independence check. Together, we’ll fight back against muscle loss and keep you living the life you love.
Request An Appointment
Please fill out this form and we will contact you about schedule.
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