Why Muscle Mass Matters as You Age
Starting around age 30, you lose roughly 3-5% of your muscle mass per decade. After 60, the decline accelerates. This process — called sarcopenia — is one of the leading causes of falls, injuries, loss of independence, and reduced quality of life in older adults.
But it's not inevitable. And the earlier you start paying attention to it, the better your outcomes.
What the Research Shows
Studies consistently link higher skeletal muscle mass with longer life expectancy. The mechanisms are straightforward:
- Better metabolic health. Muscle is your body's largest glucose sink. More muscle means better blood sugar regulation and lower diabetes risk.
- Lower injury risk. Stronger muscles support your skeleton, protect joints, and reduce fall risk.
- Improved cardiovascular function. Greater muscle mass is associated with lower resting heart rate and reduced heart disease risk.
The Appendicular Lean Mass Index (ALMI) — which your DEXA body composition report includes — is one of the clinical markers used to assess sarcopenia risk.
What You Can Do
Strength train 2-3 times per week. Resistance training is the single most effective intervention for maintaining and building muscle at any age.
Eat enough protein. Most people over 50 don't eat enough. Aim for 1.2-1.6g per kg of body weight daily.
Measure your muscle mass. You can't manage what you don't measure. A DEXA scan gives you precise lean mass data by region — arms, legs, trunk — so you know exactly where you stand and can track changes over time.
Know your muscle mass. Book a body composition scan at our Rancho Mirage location.
Book Your DEXA Scan