Sarcopenia — the plain-language one-pager.

What is Sarcopenia?Diagnosis

Sarcopenia is the age-related loss of muscle mass and strength. After age 30, most adults lose 3-8% of muscle mass per decade — and the rate accelerates after 60. Sarcopenia drives falls, hip fractures, frailty, hospital readmissions, and loss of independence. It is not inevitable: progressive resistance training, adequate protein intake, and treating contributing illnesses can maintain or even rebuild muscle at any age.

• Diagnosis — A combination of low muscle mass (DXA or BIA), low muscle strength (grip strength <27 kg men / <16 kg women), and low physical performance (gait speed <0.8 m/s, 5-time sit-to-stand >15 sec). The simplest screen: SARC-F questionnaire or grip strength + sit-to-stand.
• Why it matters — Sarcopenia at age 70 predicts disability at 80, hospitalization at 75, and mortality earlier than would otherwise be expected. Treating sarcopenia improves all of those outcomes.
• Top contributors — sedentary lifestyle, low protein intake, age-related anabolic resistance, cancer / chronic inflammation, COPD and CHF, depression, hospitalization (a single week of bed rest can drop muscle 10-15%), low testosterone, vitamin D deficiency, malabsorption.
• The treatment is the program — Progressive resistance training 2-3x/week (the single highest-leverage intervention), protein 1.0-1.2 g/kg/day spread across meals, vitamin D, address contributors. Older adults respond to training as well as younger adults — the muscle is still there.

Resistance + protein — the two leversKnow your plan

There are two levers, and you need both. Resistance training stimulates muscle protein synthesis. Protein supplies the building blocks. One without the other does not work nearly as well.

• Resistance training 2-3x/week — major muscle groups, 8-12 reps × 2-3 sets, progressive load. Bands, body weight, dumbbells, gym, or supervised PT. Even 20-30 minutes works.
• Protein 1.0-1.2 g/kg/day for older adults (higher than the 0.8 RDA); spread across 3-4 meals (~25-30 g per meal) for best stimulation.
• Vitamin D >30 ng/mL — supports muscle + bone.
• Walk daily on top of resistance training — aerobic + resistance is the best combination.
• Hospitalization recovery plan — every hospital stay is a setback. Plan PT, mobilization, and protein intake before discharge.

Your daily Force FieldLive It

• Resistance training 2-3x per week — at home, gym, or supervised PT. Bands, body weight, dumbbells. 8-12 reps, 2-3 sets, progress every 2-4 weeks.
• Protein 1.0-1.2 g/kg/day across 3-4 meals — eggs, dairy, fish, meat, beans, tofu, supplemental whey/casein if needed.
• Walk daily — 30-45 minutes most days. Aerobic complements strength.
• Vitamin D 800-1000 IU/day, level >30 ng/mL.
• Stay active during illness — even short hospital stays accelerate muscle loss; walk to the bathroom, sit upright, push for early mobilization.
• Treat contributing illnesses — depression, COPD/CHF exacerbations, malnutrition, low testosterone (when clinically indicated), chronic pain.
• Annual grip strength + sit-to-stand check — simple home tests track sarcopenia trend.
• Avoid prolonged sedentary periods — break up sitting every 30-60 minutes; even brief standing or walking helps.

Red flags — call nowAction

• Call your clinic the same day for: new chest discomfort with exertion that goes away with rest (stable muscle weakness worth evaluating); a missed dose of antiplatelet or protein + resistance training plan; medication side effects (muscle aches, bleeding, GI symptoms).
• Bring up at next visit: any change in exercise tolerance, lipid follow-up timing, BP log review, smoking-cessation support, depression screening, sleep concerns.