As part of the aging process, adults begin to lose muscle mass as early as age 30, and that decline accelerates after age 60. This change, known as age-related muscle loss (or sarcopenia), can affect balance, independence, and the ability to enjoy daily activities.
The good news is that with the right approach – including strength training, aerobic activity, and a health-focused lifestyle – older adults can maintain strength, mobility, and confidence well into their golden years.
At Sagewood, a premier Life Plan Community in Phoenix, AZ, residents embrace an active lifestyle filled with purpose, movement, and support. Here’s what you need to know about maintaining muscle mass as you age – and how Sagewood can help you do it.
Why Maintaining Muscle Mass Is Important
Loss of muscle mass isn’t just about losing strength – it’s about preserving your independence, confidence, and ability to enjoy the lifestyle you love. Maintaining muscle becomes essential to staying active, engaged, and in control of our everyday lives as we age.
Here’s why keeping your muscles strong matters more than ever:
- Sarcopenia, or age-related muscle loss, limits mobility and increases the risk of falls.
- Strong muscles support daily activities, like easily climbing stairs, carrying groceries, and rising from a chair.
- Regular physical activity improves balance, coordination, and overall physical function, helping you maintain independence.
- For older adults, building and maintaining muscle mass also supports metabolic health, bone density, and even cognitive wellness.
Strength Training: The Key to Preventing Muscle Loss
Strength training is essential for maintaining muscle mass. Participating in strength training sessions two to three days a week can help preserve and even build muscle, especially after age 60.
Focus on major muscle groups such as the legs, core, arms, and back. Here are a few training program ideas for men and women to help get started:
- Bodyweight exercises: Squats, lunges, and push-ups are great for building strength and stability without equipment.
- Free weights or resistance bands: Lifting weights and resistance training are ideal for building muscle.
- Weight machines: Working out on machines that offer guided movement and reduce the risk of injury are perfect for seniors.
Incorporating these exercises into your weekly routine can help you stay strong, stable, and independent.
Aerobic and Functional Exercises Matter Too
While strength training plays a starring role in maintaining muscle mass, it’s only one part of a well-rounded, age-defying fitness routine. Older adults should also incorporate aerobic, balance, and functional movement exercises into their weekly routines to support total wellness. These forms of physical activity work together to enhance endurance, coordination, and overall vitality.
Here’s how they help:
- Aerobic exercises – such as walking, swimming or cycling – support cardiovascular health, help manage weight, and improve stamina. They make it easier to stay active throughout the day, whether you’re exploring the neighborhood, joining a group outing or dancing at a social event.
- Balance and flexibility training – such as stretching, yoga or tai chi – reduces the risk factors for falling and sustaining injury, enhances posture, and keeps joints limber. This kind of training is especially helpful for maintaining confidence and control while moving through daily activities.
- Functional movements – like climbing stairs, standing up from a seated position, or reaching and lifting – mimic everyday motions, engaging multiple muscle groups and helping you stay agile, capable, and independent.
At Sagewood, fitness isn’t a chore – it’s a lifestyle. Residents can enjoy a wide range of classes and activities that combine aerobic, balance, and functional training in enjoyable and effective ways. Whether it’s a morning swim, a balance class or an afternoon walk with neighbors, these movements are all part of living vibrantly – every day.
Nutrition for Muscle Maintenance
Your workouts matter – but what you eat plays a big role, too. As we age, proper nutrition becomes as important as physical activity for maintaining muscle mass, supporting energy levels, and enhancing overall well-being.
To build and retain muscle, your body needs the right fuel delivered consistently and thoughtfully throughout the day. Here’s how to do it:
- Prioritize protein: Include protein-rich foods like lean meats, fish, eggs, beans, and dairy at every meal. Protein provides the essential building blocks your muscles need to repair and grow – especially when paired with strength training.
- Hydrate well and nourish fully: Staying hydrated and getting the right balance of nutrients, including vitamin D, calcium, and healthy fats, supports muscle function, bone strength, and immune health.
- Balance your plate: Enjoy meals that are not only rich in protein, but also include fresh vegetables, whole grains, and healthy carbohydrates to fuel your workouts and daily activities.
At Sagewood, we make healthy eating effortless. Our senior living dining program features chef-prepared, locally sourced meals that are both delicious and nutritious. Whether you’re enjoying daily specials, casual breakfast or lunch with friends, or a special occasion dinner, our culinary team offers a variety of dining options designed to accommodate dietary restrictions and individual wellness goals.
Eating well at Sagewood isn’t just about nutrition; it’s part of the full dining experience that supports a vibrant, independent lifestyle.
Sagewood’s Focus on Fitness
Under the direction of Josh Bredimus, the community’s dedicated fitness specialist, Sagewood features a vibrant fitness culture.
With a passion for wellness and a creative approach to exercise, Josh has introduced innovative programs like Functional Fitness, drawing inspiration from the fundamentals of boxing to support everyday movement, weight loss and overall well-being.
These high-energy classes are thoughtfully tailored for residents of all abilities, including
those with chronic conditions like Parkinson’s disease. The boxing-based format boosts balance, hand-eye coordination, and cardiovascular health and engages cognitive function through dynamic, ever-changing routines.
Residents have shared that the benefits extend well beyond the gym – many with Parkinson’s have reported feeling noticeably better the day after class. In addition to leading group fitness sessions, Josh is developing personalized workout plans and introducing new offerings like pickleball conditioning to keep Sagewood residents active, engaged, and empowered.
Staying Active at Sagewood
At Sagewood, aging well means staying strong, social, and supported every step of the way. Our Life Plan Community in Phoenix, AZ, is thoughtfully designed to help residents maintain their strength, confidence, and independence throughout life.
Whether you’re just getting started on your fitness journey or continuing a lifelong commitment to wellness, Sagewood offers countless ways to stay active, both physically and socially, including:
- A wide range of group fitness classes, including strength training, yoga, balance, and water aerobics, to keep exercise engaging and fun
- Personalized training programs tailored to individual goals, fitness levels, and mobility needs
- A modern, fully equipped fitness center with age-friendly equipment for cardio, resistance training, and flexibility
- Beautiful outdoor walking paths and landscaped grounds that encourage daily movement and fresh air
- Access to on-site wellness professionals, including fitness specialists and health care providers who understand the evolving needs of older adults
- Healthy, chef-prepared dining options designed to fuel an active lifestyle and support overall well-being
What truly sets Sagewood apart is the community itself. From independent living to higher levels of care, every aspect of life here is centered around wellness, connection, and lifelong vitality.
Residents inspire one another to keep moving, stay curious, and live purposefully each day.
At Sagewood, staying active isn’t a chore – it’s a way of life.
The Bottom Line
Maintaining muscle mass as you age is key to living independently, confidently, and fully. Strength training, aerobic activity, proper nutrition, and a supportive community can help you stay strong and vibrant for years.
Discover Strength, Wellness, and Community at Sagewood
At Sagewood, maintaining strength and wellness is key to living a vibrant, fulfilling life. With engaging fitness programs, a supportive community, and a health-focused lifestyle, we make staying active at every stage easy.
Discover how our residents embrace movement, wellness, and longevity. Schedule a tour today and see how Sagewood can support your active lifestyle.
