Losing strength and muscle mass is a natural process as we age, but adopting healthy habits and physical activities can be decisive in preserving autonomy. Experts warn of the importance of preventive strategies to ensure a more comfortable and safe life in adulthood, according to information released on August 22, 2026. The condition known as sarcopenia, which is characterized by alterations in muscle tissue, mainly affects arms and legs, and its impacts can be significant on quality of life.
The natural process of muscle loss with age
The human body begins to progressively lose muscle mass from the age of 40, a process that may go unnoticed by many. Doctor Thiago Calcagnotto Farina, a member of Unimed Porto Alegre and a specialist in rehabilitation, explains that the estimate is a loss of around 8% of muscle mass per decade, between 40 and 70 years of age. After this age group, the reduction can intensify, reaching an impressive 15%. The Brazilian Society of Geriatrics and Gerontology points to slowness when walking, loss of balance, frequent falls, and difficulty getting up from a chair as common signs of this condition.
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Warning signs: how to identify muscle weakness
Early identification of loss of muscle strength is essential to initiate interventions. Doctor Carlos Musse, also a member of Unimed Porto Alegre and a specialist in rehabilitation, uses the “sit-to-stand” test in his clinical practice to assess patients’ functional capacity. He stated that “if the person cannot get up from the chair without using their hands, it is a sign that they may be experiencing a deficit in body strength.” Additionally, two falls within a year are considered an important indicator that requires professional evaluation.
Impact of muscle weakness on autonomy and health
One of the biggest fears of elderly people is the loss of independence. The decrease in muscle mass and strength increases the risk of falls, fractures and, consequently, hospitalizations. Musse emphasizes that the treatment of a fracture, especially in the elderly, is often complex, compromising autonomy for a long period. Reduced muscle strength can make simple daily tasks, such as climbing stairs, extremely difficult, increasing dependence on others. Mortality after a hip fracture in elderly people around the age of 80 can reach around 50%, underlining the severity of the condition.
Restoring strength and promoting functionality
Even for those who have maintained a sedentary lifestyle for years, it is possible to reverse muscle weakness with specific activities. The key, according to Carlos Musse, is to stay active, walking and moving regularly to preserve muscle capacity. The evolution, however, will depend on the individual’s health conditions and possible comorbidities.
General recommendations for strengthening muscles include:
- Practice physical exercise regularly, adapted to age and ability.
- Maintain a balanced diet rich in essential nutrients.
- Seek professional guidance to start or adjust an activity plan.
The importance of supervision and personalization of training
Exercising is vital, but it must be adapted to each person’s needs. Thiago Farina warns that patients with already established sarcopenia may have strength and mobility limitations, which requires caution when recommending activities in gyms without due supervision. In rehabilitation clinics, physical therapists and physical educators work together to develop individualized protocols. These professionals assess mobility, balance and define the number of sets and repetitions of exercises, ensuring safety and effectiveness in the recovery and strengthening process.