Muscle loss affects far more than just strength. Healthy muscles help support balance, mobility, posture, metabolism, bone health, and the ability to stay active and independent.
A recent Viactiv survey found that while nearly 60% of women are actively focused on staying healthy, 73% have never heard of sarcopenia, or age-related muscle loss, and only one-third currently participate in strength training. Even among those doing strength training, a very low percentage meet the recommended amount of muscle-strengthening activity per week.
Why Does This Matter?
Muscle loss begins as early as ages 30-35, with women losing 3-8% of their muscle mass per decade, and it accelerates even further after age 60. Getting a jump on protecting muscles is as important as protecting our hearts, bones and brain.
Know the Early Signs
Muscle loss happens gradually, so many women mistake the signs for normal aging or everyday fatigue. The good news? Your muscles continue to respond to exercise and proper nutrition throughout life, so it's never too late to start.
- Feeling weaker carrying groceries or other heavy items
- Getting tired more quickly during daily activities
- Taking longer to recover after exercise
- Finding stairs or getting up from low chairs more difficult
Prioritize Strength Training
Walking is excellent for heart health, but strength training is one of the most effective ways to build and maintain muscle. Aim for at least two strength-training sessions each week.
- Free weights
- Resistance bands
- Bodyweight exercises like squats and lunges
- Weight-bearing yoga
Eat Enough Protein
Protein provides the essential building blocks your muscles need to repair, rebuild, and stay strong. As women age, getting enough protein becomes increasingly important for maintaining healthy muscle.
- Eggs
- Greek yogurt
- Fish
- Lean meats
- Beans and lentils
- Nuts and seeds
- Protein powders
Support Muscle Health with Key Nutrients
Along with protein and exercise, nutrients like CoQ10 help support cellular energy production that muscles rely on every day. New Viactiv CoQ10 Cardio Complete combines CoQ10 with vitamins D3 and K2 in a delicious, daily soft chew to help support heart health, muscle function, nerve health, and daily energy.
Don't Forget Recovery
Muscles become stronger during recovery. Magnesium glycinate can help support muscle relaxation while promoting restful sleep. Viactiv High Absorption Magnesium Glycinate Powder delivers 200 mg of magnesium glycinate in a delicious sugar-free peach-flavored drink mix.
Other key steps including;
- Prioritizing quality sleep
- Staying hydrated
- Stretching regularly
- Moving throughout the day, especially if your job makes you more sedentary
- Managing stress
Your Future Muscles Will Thank You
Whether you're 35 or 65, it's never too early—or too late—to prioritize your muscle health. Small, consistent habits like strength training, eating enough protein, getting quality sleep, and supporting your body with key nutrients can help you maintain strength, mobility, and energy for years to come.
