Overview: What is Sarcopenia? The Gradual Loss of Muscle Mass and Strength
Sarcopenia refers to the age-related loss of muscle mass, muscle strength, and physical performance. The term comes from Greek: "sarx" (flesh) and "penia" (lack). Starting around age 30, we naturally lose about 3-8% of our muscle mass per decade – this process accelerates dramatically after age 60.
What many people don't realize: sarcopenia isn't a normal part of aging that you simply have to accept. It's a distinct medical condition that can and should be treated.
The statistics paint a clear picture:
10-15% of people over 65 are affected
Up to 50% of people over 80 suffer from sarcopenia
Women are more frequently affected than men, especially after menopause
Fall risk triples in affected individuals
Why Do We Lose Muscle Mass? The Main Causes at a Glance
Muscle loss rarely has just one cause. Usually, several factors work together:
1. Aging Processes
As you age, your body changes at the cellular level:
Hormonal changes: Testosterone and estrogen levels decline, growth hormones are produced less
Mitochondrial dysfunction: The "powerhouses" of your cells work less efficiently
Chronic inflammation: Low-grade inflammatory processes (inflammaging) break down muscle tissue
2. Lack of Movement and Inactivity
"Use it or lose it" – this saying particularly applies to muscles:
Just 2 weeks of bed rest can lead to a loss of up to 1.5 kg of muscle mass
Office work and sedentary lifestyle accelerate muscle breakdown
Lack of strength stimuli signals to the body: "These muscles aren't needed"
3. Nutritional Factors
Your muscles need building blocks:
Protein deficiency: Many older adults don't consume enough protein (optimal: 1.2-1.5g per kg body weight)
Insufficient calorie intake: Loss of appetite leads to malnutrition
4. Diseases and Medications
Various conditions can promote sarcopenia:
Chronic diseases (diabetes, COPD, heart failure, kidney disease)
Cancer and its treatments
Inflammatory diseases (rheumatoid arthritis)
Certain medications (e.g., long-term corticosteroid use)
How Do You Recognize Muscle Loss? The Most Important Warning Signs
Sarcopenia develops gradually. Watch for these signs:
Early warning signs:
Difficulty getting up from a chair without using your arms
Slowed walking speed (under 0.8 m/s)
Problems climbing stairs without using the handrail
More frequent stumbling or unsteady gait
Difficulty opening jars or bottles
Advanced symptoms:
Visible muscle wasting in arms and legs
Weakness during daily activities
Frequent falls
Unintentional weight loss
Exhaustion and reduced endurance
The Handgrip Test as an Early Indicator
Handgrip strength is a meaningful marker for overall muscle strength:
Women: Handgrip strength under 16 kg is considered critical
Men: Handgrip strength under 27 kg is concerning
Important: If you experience these symptoms, seek medical advice. Early diagnosis significantly improves treatment outcomes.
Diagnosis: How Sarcopenia is Detected
Diagnosis follows the criteria of the European Working Group on Sarcopenia in Older People (EWGSOP2):
1. Screening Tests
SARC-F Questionnaire: 5 simple questions about strength and function
How difficult is it for you to lift and carry about 5 kilograms?
How difficult is it for you to walk across a room?
How difficult is it for you to get up from a chair or bed?
How difficult is it for you to climb a flight of 10 stairs?
How many times have you fallen in the past year?
Handgrip measurement: Using a dynamometer Chair-stand test: Standing up 5 times without arm assistance – time over 15 seconds is concerning
2. Confirmatory Examinations
DXA scan (Dual-energy X-ray Absorptiometry): Gold standard for determining muscle mass
Bioelectrical Impedance Analysis (BIA): Simple measurement of body composition
Gait speed test: Under 0.8 m/s over 4 meters suggests sarcopenia
3. Laboratory Values
To clarify possible causes, for example:
Vitamin B12, folate
Inflammatory markers (CRP, IL-6)
Hormones (testosterone, IGF-1)
Kidney function, electrolytes
Treatment: What Can You Do About Muscle Loss?
Treatment of sarcopenia is based on three pillars: exercise, nutrition, and medical care. Research clearly shows: the combination is what makes it successful! At Somana, we help gently build muscle. Schedule a non-binding consultation appointment.
1. Strength Training – The Foundation of Therapy
Progressive resistance training is the most effective measure against sarcopenia:
The optimal training program:
Frequency: 2-3 times per week
Intensity: 70-80% of maximum strength
Exercises: 8-10 exercises for all major muscle groups
Repetitions: 8-12 per set, 2-3 sets
Example exercises to get started:
Squats (with or without chair)
Wall push-ups
Leg lifts while seated
Arm raises with light weights
Standing up from chair without arm assistance
Tip: Start slowly and gradually increase. A physical therapist can create an individual training plan for you.
2. Proper Nutrition – Building Blocks for Your Muscles
Optimize protein intake:
Amount: 1.2-1.5g protein per kg body weight daily
Distribution: 25-30g high-quality protein per meal
Timing: Especially important after training (within 2 hours)
The best protein sources:
Lean meat and poultry
Fish and seafood
Eggs and dairy products
Legumes, tofu, and nuts
Supplementary: protein powder (whey or plant-based)
Other important nutrients:
Creatine: 3-5g daily can improve muscle strength. Creatine has been studied extensively and helps you build muscle faster in combination with training.
3. Medical Support
Depending on the cause and severity, additional measures may be beneficial:
Hormone replacement therapy (with proven deficiency)
Vitamin D supplementation
Treatment of underlying conditions
Medication adjustment (if muscle-wasting medications are being taken)
Prevention: How to Prevent Muscle Loss
The best time to start prevention? Now! Regardless of your age.
The 5 pillars of prevention:
Stay Active:
At least 150 minutes of moderate exercise per week
Strength training 2x weekly
Daily activities (climbing stairs, walking)
Eat Protein-Rich Foods:
Include a protein source with every meal
Especially important: don't skip breakfast
Protein snacks (yogurt, nuts)
Avoid Risk Factors:
Quit smoking
Alcohol in moderation
Reduce stress
Stay Socially Active:
Group training provides motivation
Social contacts promote health
Dancing, group hiking
Regular Check-ups:
Annual muscle strength assessment
Frequently Asked Questions About Muscle Loss
"Isn't muscle loss normal with aging?"
No! While muscle mass naturally decreases, severe muscle loss with functional impairment is a treatable condition.
"Am I too old for strength training at 70?"
Absolutely not! Studies show that even 90-year-olds can still build muscle mass. It's never too late to start.
"Isn't walking enough?"
Walking is good for endurance, but muscle maintenance requires targeted strength stimuli.
"Protein shakes and creatine are just for bodybuilders"
Wrong! Especially older adults benefit from easy protein intake through shakes, particularly when appetite decreases. Creatine also often shows good supportive effects – especially in people who eat little meat.
The Path Back to Strength: Your Next Steps
Get examined: Talk to your doctor about your concerns
Start today: Schedule a consultation appointment at Somana
Optimize your nutrition: Focus on adequate protein (We're happy to help you optimize your diet in a practical way. Contact us.)
Find support: Physical therapist, nutritionist, or training group
Stay consistent: Changes take time – first results show after 6-8 weeks
Summary: The Most Important Points at a Glance
Sarcopenia is not an inevitable fate. With the right combination of strength training, protein-rich nutrition, and medical care, you can effectively counteract muscle loss. The earlier you start, the better – but it's never too late for positive changes.
Remember: Your muscles are the key to independence, mobility, and quality of life. Invest in them – it's worth it!
