How do you prevent muscle loss as you age?

Muscle mass and strength decline gradually from midlife, and the loss speeds up when people are inactive, eat too little protein or are ill. Three levers matter, in this order: training, protein, then a few targeted supplements.

1. Lift something heavy, regularly

Resistance training is the strongest intervention. Aim for two to three full-body sessions a week on non-consecutive days: a squat or sit-to-stand variation, a hinge (deadlift or hip raise), a push, a pull, and a loaded carry, for two to three sets of 8–12 repetitions at a challenging effort. Add more weight or repetitions slowly. If you have heart disease, osteoporosis or joint replacements, ask your doctor first. A programme outline is in resistance training plus protein after 60.

2. Eat enough protein, spread across the day

The PROT-AGE group recommends 1.0–1.2 g/kg/day for healthy older adults, with about 25–30 g at each main meal. For a 70 kg person that is 70–84 g a day. Exercising adults often target the ISSN range of 1.4–2.0 g/kg. See how much protein do older adults need.

3. Consider creatine and vitamin D

• Creatine monohydrate, 3–5 g a day: a 2017 meta-analysis found older adults gained more lean mass and strength when creatine was added to resistance training. EFSA accepted a claim for 3 g a day with training in adults over 55. See creatine for older adults.
• Vitamin D: useful if you are deficient; the Endocrine Society 2024 guideline does not recommend routine extra vitamin D for healthy adults under 75.

What do these supplements cost in South Africa?

October 2026 prices from the catalogue:

Compare options in our creatine comparison and whey isolate comparison.

What does not work?

• Collagen as a muscle builder: it lacks tryptophan and has a low leucine content.
• Amino-acid blends instead of enough protein from food.
• "Testosterone boosters": poor evidence and a higher risk of contaminated products.
• Supplements without exercise.

What else helps?

Walk daily, sleep well, limit crash diets (weight loss without training and protein costs muscle), and treat deficiencies your doctor finds. Large or rapid unintentional weight loss, falls or growing weakness need medical assessment. Read what is sarcopenia and can supplements help.

When should you see a doctor?

If you have kidney disease, take blood thinners, or are unsure about exercise safety, speak to your doctor or a biokineticist first. This is general information, not personal medical advice.

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