As we age, one of the biggest challenges we face—yet rarely talk about—is muscle loss. Starting as early as our 30s, we gradually begin to lose muscle mass in a process called sarcopenia, and by the time we hit our 50s and 60s, this can have a noticeable effect on how we feel, move, and live day to day.

Muscle loss isn’t just about strength. It affects balance, mobility, joint health, and even metabolism. For many in their 40s, 50s, and 60s, this shows up in subtle ways: feeling stiff after sitting, finding stairs harder than they used to be, or noticing everyday tasks like carrying shopping or gardening are more tiring.

One of the most effective ways to combat age-related muscle loss is through resistance training—using weights, machines, or even your own bodyweight to challenge your muscles. While some people feel unsure about lifting weights later in life, the truth is, it’s never too late to start. In fact, research consistently shows that people in their 50s, 60s and even 70s can build strength and muscle effectively with the right training approach.

This is where structured support like personal training or guided small-group sessions can make a big difference. Proper form, appropriate progression, and tailored workouts ensure you’re building strength safely and effectively, without risking injury.

For those who don’t feel confident walking into a commercial gym or don’t know where to start, working with a personal trainer or joining a gym that specialises in training over-40s can be a great first step. It’s not about lifting the heaviest weights or chasing six-packs—it’s about staying independent, active, and confident in your body for as long as possible.

The takeaway? Muscle loss is a normal part of ageing, but it doesn’t have to define you. With a consistent strength training routine and the right support, you can not only slow it down—you can reverse it.