What happens to your muscles after 30?

Keeping strong and active is extremely important especially as you grow older but ‘what happens to your muscles after 30?’ Maintaining your strength is vital as it allows you to keep up with daily routines allowing the heart and lungs to function optimally. However, after the age of 30, your body can become more susceptible to changes one of those being sacopenia.


Sacopenia refers to (sarx fleshy) (penia loss) muscle loss which studies have shown to be at a rate of 0.5-2% per year. By the time you’re in your 70’s, you could’ve lost up to 20% of muscle mass. Muscle mass can be correlated with muscle strength therefore, reducing the size of the muscle could make you weaker making whole-body activities such as walking harder.


Keep active. Sacopneia is a slow process that the body undergoes naturally however, there are a variety of factors that could accelerate this; a crucial one being inactivity. Moving less can have a devastating impact on the muscles, as studies have shown that within 14 days, your strength can be reduced by 5% irrespective of age. Furthermore, if this does occur while you’re older, it could be long lasting and more difficult to regain strength.

Consistency is key

Creating an exercise programme can be pivotal for maintaining strength and muscle mass. It gives you a method to focus on key areas of your body, enabling you to become more aware of yourself. Walking is a whole-body activity and when using the best techniques can become effective in moving and strengthening the body.

R3 Physiotherapy has designed and created a guide specific to walking which encompasses all of this for you.

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Your mental health is just as important as your physical health. Understanding how your body works can be a powerful tool to make a positive change. At R3 Physiotherapy we find simple solutions to your muscles and joint problems, helping you take back control leaving you feeling Resilient, Revitalised, and Relieved.


Seo, D., Lee, S., Kim, N., Ko, K., Rhee, B. and Han, J., 2016. Age-related changes in skeletal muscle mitochondria: the role of exercise. Integrative Medicine Research, [online] 5(3), pp.182-186. Available at: https://www.sciencedirect.com/science/article/pii/S2213422016300725.

Tzur, A., 2018. Anabolic Resistance: Why It Is Harder To Add Muscle Mass As We Age And How To Fight It • Sci-Fit. [online] Sci-Fit. Available at: https://sci-fit.net/anabolic-resistance-sarcopenia/.

Wilkinson, D., Piasecki, M. and Atherton, P., 2018. The age-related loss of skeletal muscle mass and function: Measurement and physiology of muscle fibre atrophy and muscle fibre loss in humans. Ageing Research Reviews, [online] 47, pp.123-132. Available at: https://www.sciencedirect.com/science/article/pii/S156816371830134X.

  • Ryan Johnson
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