Many people think losing strength is just part of “getting older.” But the truth is, it’s often due to muscle loss — something that can start as early as your 30s if you’re not careful.

Why Muscle Health Matters

Muscles aren’t just for strength or appearance—they’re vital for:

• Daily movement – walking, lifting, bending
  

• Balance and stability – reducing the risk of falls
  

• Metabolism – helping your body burn calories efficiently
  

• Overall vitality – keeping you active and independent
  
  

From our 30s onwards, we naturally lose muscle mass if we’re not actively maintaining it. Over time, this can make us feel weaker, slower, and less energetic.

How to Keep Muscles Strong

1. Eat Enough Protein Every Day

Protein is your muscle’s main “building material.” Without enough, your body can’t repair and maintain muscle.

• How much do you need? For a healthy adult, aim for around 1.0–1.2 grams of protein per kilogram of body weight daily.
  For example, if you weigh 60 kg, that’s about 60–72 g of protein a day.

If you’re recovering from an injury, do regular gym workouts, or are an athlete, your needs may be higher—up to 1.6–2.0 g/kg per day—to support repair, recovery, and muscle growth.

• Aim for: A source of protein at every meal — fish, chicken, eggs, tofu, tempeh, beans, or dairy.
  

• SpringHealth Tip: If you’re short on time or struggle to meet your daily protein needs through food alone — especially on busy days — consider a high-quality protein shake as an alternative or in-between meal option

2. Add Nutrients That Support Muscle Health

Beyond protein, certain nutrients work together to keep muscles healthy:

• Vitamin D – helps with muscle function and bone strength
  

• Omega-3 fatty acids – may support muscle recovery and reduce inflammation
  

• BCAAs (Branched-Chain Amino Acids) – assist in muscle repair after activity

3. Stay Active – Move Every Day

Muscles get stronger when you use them.

• Strength training: bodyweight exercises, resistance bands, or light weights 2–3 times a week
  

• Everyday activity: take the stairs, carry your own groceries, stretch while watching TV
  

• Balance & flexibility: yoga, tai chi, or pilates help improve stability and posture
  
  

Move Free, Live Strong

Muscle loss may be a natural part of ageing, but staying strong is a choice you can make every day. With the right nutrients, a little movement, and a positive mindset, you can keep your body capable, your energy high, and your independence for years to come.

References

Cruz-Jentoft, A. J., Bahat, G., Bauer, J., Boirie, Y., Bruyère, O., Cederholm, T., … & Zamboni, M. (2019). Sarcopenia: Revised European consensus on definition and diagnosis. Age and Ageing, 48(1), 16–31. https://doi.org/10.1093/ageing/afy169

Deutz, N. E., Bauer, J. M., Barazzoni, R., Biolo, G., Boirie, Y., Bosy-Westphal, A., … & Singer, P. (2014). Protein intake and exercise for optimal muscle function with aging: Recommendations from the ESPEN Expert Group. Clinical Nutrition, 33(6), 929–936. https://doi.org/10.1016/j.clnu.2014.04.007

Gaffney-Stomberg, E., Insogna, K. L., Rodriguez, N. R., & Kerstetter, J. E. (2009). Increasing dietary protein requirements in elderly people for optimal muscle and bone health. Journal of the American Geriatrics Society, 57(6), 1073–1079. https://doi.org/10.1111/j.1532-5415.2009.02285.x

Smith, G. I., Atherton, P., Reeds, D. N., Mohammed, B. S., Rankin, D., Rennie, M. J., & Mittendorfer, B. (2011). Dietary omega-3 fatty acid supplementation increases the rate of muscle protein synthesis in older adults: A randomized controlled trial. The American Journal of Clinical Nutrition, 93(2), 402–412. https://doi.org/10.3945/ajcn.110.005611