--- title: "How to Maintain Muscle Strength at Sutter Health" description: "You can fight the almost-inevitable decline in muscle strength that happens as we age. Don't let sarcopenia sneak up on you." url: "https://www.sutterhealth.org/health/how-to-maintain-muscle-strength" --- 1. [Home](https://www.sutterhealth.org/) / 2. [Health and wellness](https://www.sutterhealth.org/health) / 3. How To Maintain Muscle Strength # How to Maintain Muscle Strength Follow this advice to stay strong and healthy as you age. * * * September 26, 2024Medically reviewed by [Ronesh Sinha, M.D.](https://www.sutterhealth.org/find-provider/dr-ronesh-sinha-1046242080) Did you know you can lose up to 1% of your muscle strength each year after age 25? Known as sarcopenia, this slow atrophy of muscles is subtle enough that you may not notice it, but eventually can lead to early muscle fatigue, problems with balance and increased sports injuries, says Ronesh Sinha, M.D., an [internal medicine](https://www.sutterhealth.org/services/internal-medicine) doctor with Sutter. “Have you noticed how your parents or grandparents walk now, compared to earlier in life?” Sinha says. “People become less sure-footed, they may walk with their legs a little wider apart to provide more support, and eventually they may need canes and walkers.” Many elderly people who fall frequently are victims of age-related sarcopenia. ![Middle-aged women lifting weights while on walk](https://edge.sitecorecloud.io/sutterhealt962c-sutterhealt8fce-production57cc-4860/media/Project/SutterHealth/SutterHealth/Images/health-topics/fitness/african-american-woman-lifting-weights-600x300.jpg)   ## The Hazards of Sitting Too Much Young people can also experience muscle decline, Dr. Sinha says, through a condition called sedentary sarcopenia. “Prolonged sitting, so common in our society these days, can led to significant muscle weakness in virtually every major muscle group,” he says. In severe cases, even stair climbing can become difficult. Sitting too much has other negative consequences. “Upper body muscles also decline,” Dr. Sinha says. “Too much hunching forward toward computer screens can cause changes in the muscles of the upper back. This ‘hunchback’ posture used to be the sign of a very elderly person, but now I see it in much younger patients.” ## Build Strength, No Matter Your Age To avoid muscle decline, follow these tips from Dr. Sinha. - **Align your head and spine.** Move your seat closer to your desktop and steering wheel of your car, so you’re not hunched forward while working and driving. Be posture-conscious in all of your activities. Try standing more, and consider a standing workstation at home and work. Think about your posture as you work. Imagine your head crowning your spine, with your shoulders rolled back. - **Lift weights.** In addition to cardiovascular (aerobic) exercise, lift weights at least twice a week. If you are older, you can start with two- to five-pound weights and gradually increase the weight as you develop strength. - **Use free weights, not machines.** If you work out in a gym, don’t just use machines. Weight machines work very isolated muscle groups and do not challenge your sense of balance or sense of orientation. Instead, lift free weights, including dumbbells and kettlebells. Incorporate exercises like yoga or dance to help you use your sense of balance. Talk to your [primary care provider](https://www.sutterhealth.org/services/primary-care) if you're interested in starting an exercise program.  ## Explore related topics [Bones, joints and muscles](https://www.sutterhealth.org/health/articles?facets=%5B%7B%22i%22%3A%22c_healthTopics.name%22%2C%22v%22%3A%5B%22Bones%2C+joints+and+muscles%22%5D%7D%2C%7B%22i%22%3A%22builtin.entityType%22%2C%22v%22%3A%5B%22Sutter+Health+Page%22%5D%7D%5D&limit=10&verticalKey=health-and-wellness)[Arthritis](https://www.sutterhealth.org/health/articles?facets=%5B%7B%22i%22%3A%22c_healthTopics.name%22%2C%22v%22%3A%5B%22Arthritis%22%5D%7D%2C%7B%22i%22%3A%22builtin.entityType%22%2C%22v%22%3A%5B%22Sutter+Health+Page%22%5D%7D%5D&limit=10&verticalKey=health-and-wellness)[Sports Injury Prevention](https://www.sutterhealth.org/health/articles?facets=%5B%7B%22i%22%3A%22c_healthTopics.name%22%2C%22v%22%3A%5B%22Sports+Injury+Prevention%22%5D%7D%2C%7B%22i%22%3A%22builtin.entityType%22%2C%22v%22%3A%5B%22Sutter+Health+Page%22%5D%7D%5D&limit=10&verticalKey=health-and-wellness) ## Your #1 Healthcare Advocate Whether you’re not feeling well or want advice, you can call your [primary care](https://www.sutterhealth.org/services/primary-care) provider. [Schedule an Appointment](https://www.sutterhealth.org/find-provider-results?facets=%5B%7B%22i%22%3A%22acceptingNewPatients%22%2C%22v%22%3A%5Btrue%5D%7D%2C%7B%22i%22%3A%22c_affiliate.name%22%2C%22v%22%3A%5B%22Gould+Medical+Group%22%2C%22Mills-Peninsula+Division%22%2C%22Palo+Alto+Foundation+Medical+Group%22%2C%22Sutter+East+Bay+Medical+Group%22%2C%22Sutter+Medical+Group%22%2C%22Sutter+Medical+Group+of+the+Redwoods%22%2C%22Sutter+Medical+Group%2C+Solano%22%2C%22Sutter+North+Medical+Group%22%2C%22Sutter+West+Bay+Medical+Group%22%5D%7D%2C%7B%22i%22%3A%22c_providerSpecialties.specialty.name%22%2C%22v%22%3A%5B%22Family+Medicine%22%2C%22Internal+Medicine%22%2C%22Pediatrics%22%5D%7D%5D&limit=10&verticalKey=healthcare_professionals) ## Meet our care team ![Ronesh Sinha, M.D.](http://a.mktgcdn.com/p/rMQ3hQUIjNNv_Rw8W8D350SsC7gDSuxpVOZhis5Ca_0/480x480.jpg) [Ronesh Sinha, M.D.](https://www.sutterhealth.org/find-provider/dr-ronesh-sinha-1046242080) Internal Medicine ```json {"@context":"https://schema.org","@type":"MedicalOrganization","name":"Sutter Health","@id":"https://www.sutterhealth.org/#medicalorganization","url":"https://www.sutterhealth.org","logo":"https://www.sutterhealth.org/static/images/sutter-health-logo.svg","address":{"@type":"PostalAddress","streetAddress":"2200 River Plaza Drive","addressLocality":"Sacramento","addressRegion":"CA","postalCode":"95833","addressCountry":"US"},"areaServed":{"@type":"AdministrativeArea","name":"California"},"sameAs":["https://www.facebook.com/SutterHealth","https://www.instagram.com/sutterhealth/","https://x.com/SutterHealth","https://www.youtube.com/sutterhealth","https://www.linkedin.com/company/sutter-health","https://en.wikipedia.org/wiki/Sutter_Health"]} ``` ```json {"@context":"https://schema.org","@type":"WebPage","name":"How to Maintain Muscle Strength at Sutter Health","description":"You can fight the almost-inevitable decline in muscle strength that happens as we age. 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