Why Building & Maintaining Muscle is Key to Lifelong Strength

Keeping our muscles strong throughout our lives is one of the most important things we can do for our health. It helps us stay active, reduces the risk of injury, and ensures we maintain our independence as we age. But did you know that we naturally lose muscle mass over time?

The Natural Muscle Loss We All Face

As we get older, we experience a process called sarcopenia, which is the gradual loss of muscle mass. In fact, after age 30, we naturally lose 3-5% of our muscle mass every decade—unless we take action to prevent it. Fortunately, there are simple and effective ways to slow this process down and even reverse it.

How to Preserve and Build Muscle

1. Resistance Training – Lifting weights regularly is one of the best ways to maintain and build muscle. However, as we age, our bodies become less responsive to stimuli like protein intake and strength training. This is known as anabolic resistance—which means we need to be even more intentional with our approach.

2. Protein Intake – Getting enough protein is absolutely essential for muscle maintenance. Research has shown that the Recommended Daily Allowance (RDA) for protein is far too low, especially for those looking to maintain strength and muscle mass.

   
   

The Power of Protein: What the Science Says

A recent study compared two groups of adults who did the same amount of resistance training (twice per week). The difference? Their protein intake.

• Group 1: Consumed 1.2 grams of protein per kg of body weight

• Group 2: Consumed 1.6 grams of protein per kg of body weight

  
  

The results were striking:

✅ 27% increase in muscle mass for the higher protein group

✅ 10% increase in overall strength

Simply by increasing protein intake!

How Much Protein Do You Need?

A great starting point is 1.6 grams of protein per kg of body weight each day. If you measure your weight in pounds, here’s how to calculate your minimum daily protein intake:

➡ Body weight (lb) ÷ 2.2 × 1.6 = grams of protein per day

Your Next Step to Better Health

If you’re looking to increase your protein intake, I’d love to help! I have several tools and resources on my website to guide you toward high-protein meal options and a stronger, healthier lifestyle. Because at the end of the day—Wellness is Worth It!