As we age, our strength declines—and for many of us, it’s happening faster than we realize. Our muscles naturally peak in our 30s, and then begins a gradual but persistent decline known as sarcopenia, the age-related loss of muscle mass and strength. It’s a condition that affects nearly half the population, with women particularly at risk.
In this post, I’ll break down why that matters, how it increases the risk of falls (a leading cause of injury-related deaths in older adults), and what you can do to fight back.
Why Most of Us Aren’t Strong Enough
The reality is: we’re not strong enough. Not individually. Not collectively. Strength is a major determinant of long-term health and independence. And unfortunately, too many people are unknowingly sliding into weakness by neglecting two key elements:
- Adequate protein intake
- Consistent strength training
The Protein Problem
Most diets—especially the Standard American Diet—are heavily skewed toward carbohydrates and fat. Protein is often an afterthought. But as you age, your body actually needs more protein to preserve muscle mass.
So how much is enough?
You’ll hear a wide range of recommendations, but here’s a simple, effective approach:
Try the 40/30/30 Macro Split:
- 40% of daily calories from carbohydrates
- 30% from protein
- 30% from fat
This ratio helps ensure that protein intake stays high enough to support muscle repair and maintenance. If you’re eating between 1,200 and 2,000 calories a day, this macro distribution is a great baseline.
Want help calculating your personal macro split? Drop a comment on the video and I’ll show you how to do the math.
Don’t Skip Strength Training
Cardio is great for your heart and your mental health—but it’s not enough to build or maintain muscle. Strength training of some type is non-negotiable.
If you’re currently spending all your exercise time doing cardio, try this:
- Split your time in half.
- Dedicate half to strength training—bodyweight, resistance bands, dumbbells, etc.
Combining adequate protein with regular resistance training is the most effective way to prevent sarcopenia and the dangerous condition known as sarcopenic obesity (low muscle mass combined with high fat mass).
Why It Matters
Falls are no joke:
- Every second of every day, an older adult falls in the U.S.
- 1 in 4 adults will fall this year.
More Muscle = better stability, coordination, and protection. This isn’t just about aesthetics—it’s about safety and independence.
How to Add More Protein (Without Overthinking It)
Here are some easy, high-quality protein sources you can build into your meals:
- Greek yogurt
- Eggs (I have a Blog Post & YouTube Video on this)
- Protein powders (plant-based, whey, dairy-free, etc.)
- Fish (like tuna or salmon)
- Nuts and seeds
- Beans, lentils, chickpeas
- Quinoa
- Vegetables (for micronutrients that support muscle function)
Reminder: It’s not just about the macros. Micronutrients from whole foods matter too.
A Final Note for Women
Ladies—strength training will not turn you into a bodybuilder. Genetics and hormones prevent the vast majority of women from ever achieving the bulky look you’re worried about. What it will do is keep your bones strong, your metabolism healthy, and your independence intact.
So keep walking. Keep doing your cardio. But make strength training a priority—and pair it with smart, protein-forward nutrition.
