Over the past few weeks, we’ve been exploring how different systems in the body influence how we feel, from brain function to cellular energy.
As the seasons begin to shift, many people naturally start to move a little more, whether that’s getting outside, picking up old routines again or simply feeling a bit more active day to day.
It is often at moments like this that something becomes a little more noticeable.
Strength is not always quite what it once was.
Lifting, carrying, getting up from the floor, or even recovering after activity can begin to feel different over time, sometimes gradually, and often without a clear reason why.
It is easy to think of strength as something linked purely to fitness. But muscle plays a much broader role in how the body functions, particularly as we move through midlife and beyond.
This is something we’re exploring a little more closely this week.
Why Muscle Matters
Muscle is not just about strength or physical appearance.
It plays an important role in metabolism, helping regulate how the body uses energy and blood sugar. It supports balance and stability, reducing the risk of falls, and contributes to posture, joint support and everyday movement.
Muscle also acts as a kind of metabolic reserve. During times of stress or illness, the body can draw on it to help maintain function and recovery.
For these reasons, maintaining muscle becomes increasingly important as we age, not just for how we feel day to day, but for long-term resilience and independence.
What Changes Over Time
From around midlife onwards, the body gradually loses muscle mass and strength. This process is sometimes referred to as sarcopenia, although the changes often begin long before it becomes clinically defined.
A number of factors contribute to this:
- reduced physical activity
- changes in protein metabolism
- hormonal shifts
- inflammation
- reduced efficiency in cellular energy systems
Individually, these changes may seem small. But over time, they can influence how effectively the body maintains muscle tissue.
Emerging Research
One area receiving growing attention is the role of nutrition in supporting muscle health as we age.
In particular, marine omega-3 fatty acids are being studied for their role in muscle metabolism and the body’s response to activity. Some research suggests they may play a role in how the body maintains muscle over time.
We explored this in more detail in a recent article, including what this could mean in practice: Krill Oil and Sarcopenia: Why Muscle Loss Accelerates With Age
Research like this is useful, but it also raises a more practical question. What can we actually do to support muscle as we get older?
What Is Resistance Training?
One of the most effective ways to support muscle is through resistance-based movement. This does not necessarily mean heavy gym sessions or lifting large weights.
Resistance training simply means asking the muscles to work against some form of resistance.
This could include:
- bodyweight exercises such as squats, lunges or press-ups
- resistance bands
- light weights
- everyday activities such as gardening or carrying shopping
The key is that the muscles are being challenged in a controlled way.
Even small, regular sessions can help signal the body to maintain and rebuild muscle over time.
The Role of Protein
Protein plays a central role in maintaining muscle, yet many people do not consume enough, particularly as they get older.
Appetite can change, meals may become smaller, and protein intake often becomes uneven across the day.
As a result, muscle repair and maintenance may not be supported as effectively as they could be. This is one of the reasons muscle maintenance can become more challenging with age, even when the diet appears broadly balanced.
As a general guideline, many experts suggest aiming for about 20 to 30 grams of protein per meal, spread throughout the day.
This could look like:
- breakfast: eggs, Greek yoghurt or a protein-rich smoothie
- lunch: chicken, fish, lentils or tofu with vegetables
- dinner: meat, fish, beans or legumes with whole foods
Spacing protein intake across the day helps provide a steady supply of amino acids for muscle repair.
Supporting Muscle Health
The encouraging part is that many of the factors influencing muscle health are modifiable.
Regular resistance-based exercise, adequate protein intake, and good overall nutrition all help support the systems that enable muscle tissue to function effectively.
We have also seen that omega-3 fatty acids play a role in supporting normal physiological processes linked to muscle health and inflammation.
If you would like to explore more on omega-3 support, you can take a look here:
Closing Thought
Muscle health is not something that changes overnight. It reflects the balance of activity, nutrition and recovery over time.
In many ways, it comes back to supporting the same underlying systems we have been discussing over the past few weeks, energy, repair and resilience.
And while change is a natural part of ageing, it is not something we are entirely passive in.
With the right support, the body retains a remarkable ability to adapt.
