By Nicole Rennie, PT, founder of Tandem Strength & Balance®
7 minute read
IN SHORT
Sarcopenia is the age-related loss of muscle mass, strength, and physical function. It can make everyday activities such as standing, walking, climbing stairs, and getting out of a chair more difficult. Aging is one factor, but illness, hospitalization, inactivity, and lack of strength training can also contribute to muscle loss. The good news is that older adults can improve strength at almost any age with appropriate, progressive resistance training.
Why Losing Muscle Doesn't Have to Mean Losing Independence
“Mom isn't walking like she used to.”
“Dad is having a harder time getting out of his chair.”
“She seems weaker every time I see her.”
These changes may be more than simply “getting older.” They may be signs that an older adult is losing muscle strength.
This age-related loss of muscle mass, strength, and physical function is called sarcopenia.
Sarcopenia can make everyday activities harder, from getting out of a chair and climbing stairs to walking, maintaining balance, and recovering from a loss of balance.
The good news? Muscle strength can be improved at almost any age.
For older adults, the goal isn't simply to prevent muscle loss. It's to build and maintain enough strength to keep doing the things that matter most.
What Is Sarcopenia?
Sarcopenia is the age-related loss of muscle mass, muscle strength, and physical function.
Although sarcopenia becomes more common as we age, it isn't simply a normal or unavoidable consequence of getting older.
Muscle loss can begin gradually in midlife and accelerate as we get older. Illness, hospitalization, inactivity, and prolonged periods of bed rest can speed up the process.
An important distinction is that muscle strength matters more than muscle size when it comes to everyday function. You don't need to look muscular to be strong.
What matters is whether your muscles are strong enough to help you:
- Stand up from a chair
- Get out of bed
- Climb stairs
- Walk safely and remain independent
This is why addressing sarcopenia isn't just about preserving muscle. It's about preserving function and independence.
Think of Strength Like a Savings Account
Think of strength like a savings account.
Strength training makes deposits. Illness, hospitalization, injury, and inactivity make withdrawals.
The more strength you build and maintain, the more you have to draw from when life throws you a setback.
But when your Strength Bank® gets too low, everyday activities can become harder. Getting out of a chair, walking to the bathroom, climbing stairs, or recovering your balance may require more effort - or help from someone else.
The goal is to build your strength reserve before you need it.
Want to learn more about Strength Bank®? Read our full guide to Strength Bank® → Learn More
What Does Sarcopenia Look Like in Everyday Life?
Sarcopenia doesn't always announce itself with a diagnosis. Families may notice small changes, such as:
“She doesn't get out of her chair as easily anymore.”
“He needs to use his arms to stand.”
“She has started using her walker more.”
These changes can be easy to dismiss as part of aging. But they may be signs that strength is declining.
The question isn't simply how much muscle has been lost. It's whether the person still has enough strength to do the things they need and want to do.
Why Walking Alone May Not Be Enough
Walking is important. It helps keep you moving and is an important part of staying active.
But walking and strength training do different things.
Walking helps you practice walking. Strength training helps your legs become stronger.
If someone already has adequate leg strength, walking is an excellent way to stay active. But if weakness is making walking, standing, or getting up from a chair difficult, the answer isn't simply to walk more.
The legs may need to become stronger first.
Strength training gives the muscles the challenge they need to rebuild the strength required for everyday activities.
Want to learn more about why walking alone may not be enough to rebuild strength? Read our full guide to walking and leg strength → Learn More
What Is Progressive Resistance Training?
Progressive resistance training challenges muscles against resistance and gradually increases that challenge as strength improves. Resistance can come from weights, bands, machines, body weight, or other equipment.
The key word is progressive.
Doing the same exercise with the same resistance over and over may help maintain your current ability, but it doesn't continually challenge the muscles to become stronger.
As strength improves, the exercise needs to become appropriately more challenging.
For older adults, resistance training should be individualized based on current strength, health, mobility, and goals. It doesn't have to look like a traditional gym workout.
How Resistance Training Helps With Sarcopenia
Research supports resistance training as a primary intervention for sarcopenia. It can help older adults improve muscle strength, muscle mass, and physical function.
Sarcopenia affects muscles throughout the body, but leg strength has a particularly important role in mobility and independence because the legs are used for so many everyday movements.
For someone who is already weak, even a small improvement in strength can make everyday activities easier.
The goal isn't simply to build more muscle. It's to build enough strength to support the person's daily life and independence.
Strength Takes Time
One of the most important things to understand about rebuilding strength is that it takes time.
Muscle strength doesn't return after a few workouts.
Strength improvements develop over weeks to months, not days. Many resistance-training programs show measurable improvements around 8-12 weeks, with continued gains over longer periods.
This is one reason consistency matters so much.
You may notice small changes along the way. Standing may become a little easier, walking may feel more stable, or a task that once required assistance may become easier.
Those small changes are important.
Strength is built gradually, not overnight.
Why Ongoing Strength Training Matters
Building strength is only part of the equation.
Once you become stronger, you need to continue using and challenging your muscles to maintain that strength.
This is particularly important for older adults because periods of illness, injury, hospitalization, or inactivity can reduce strength again.
Strength is something you build, maintain, and protect.
That's why ongoing strength training can remain valuable even after someone has completed traditional physical therapy.
The goal isn't to constantly recover from losing strength.
The goal is to maintain enough strength that you have something in reserve when life temporarily takes some of it away.
It's Never Too Late to Get Stronger
Age does not mean that strength training stops working.
An 80-year-old doesn't need to become as strong as they were at 40. They need to become strong enough for what they want to do today.
Maybe that's getting out of a chair without using their hands, walking through the grocery store, getting into the car, or continuing to live safely at home.
Older adults can improve muscle strength well into their 70s, 80s, and 90s with appropriately designed resistance training.
You don't have to start strong. You just have to start where you are and progress from there.
Frequently Asked Questions
Can older adults build muscle and strength?
Yes. Older adults can improve muscle strength at almost any age through progressive resistance training. The amount and type of exercise should be appropriate for the person's current strength, health, mobility, and goals.
Is walking enough to prevent sarcopenia?
Walking is valuable for cardiovascular health and staying active, but it generally doesn't provide the progressive resistance needed to build significant muscle strength.
Walking helps you practice walking. Strength training helps your legs become stronger.
How TandemSB Can Help
Sarcopenia involves the loss of muscle mass, strength, and physical function. For older adults, that loss of strength can make everyday activities such as standing, walking, climbing stairs, and getting out of a chair more difficult.
At Tandem Strength & Balance®, we help older adults address muscle weakness with individualized, progressive strengthening focused on functional leg strength - the strength needed for everyday movement and independence.
TandemSB works with older adults in their homes, helping them build strength based on what they can do today and progressively challenging their muscles as they become stronger.
The goal isn't simply to slow muscle loss. It's to build enough strength to keep doing the things that matter most.
Get Strong. Stay Strong.
References
- Marušič U, Narici M, Šimunič B, Pišot R, Ritzmann R. Nonuniform loss of muscle strength and atrophy during bed rest: a systematic review. Journal of Applied Physiology. 2021;131(1):194-206.
- Choi S, Lee J. Effects of resistance exercise programs on older adults: a systematic review and meta-analysis. Journal of Exercise Rehabilitation. 2025;21(4):182-189.
- Kortebein P, Symons TB, Ford GC, Ekland EH, Kobayashi A, Evans WJ. Functional Impact of 10 Days of Bed Rest in Healthy Older Adults. The Journals of Gerontology: Series A. 2008;63(10):1076-1081.