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Muscle Loss with Age — What Happens, How Many Times a Week Women Need to Exercise, and How Physiotherapy Helps

Older woman doing balance training with a mobile physiotherapist in Vancouver — supporting strength and stability through in-home physiotherapy.

Losing muscle as we age is nearly universal. The medical term is sarcopenia. Muscle loss means less strength, slower metabolism, more fatigue, higher fall risk, and difficulty doing everyday tasks like stairs, dressing, or carrying groceries. The good news? Muscle loss can be slowed, stopped, or even reversed with proper exercise and care—even into your 70s, 80s, and beyond.


This post covers:

  • How muscle loss differs (if at all) between men and women

  • High-quality evidence on what type and frequency of exercise women need

  • How mobile physiotherapy in Vancouver can help you stay strong and independent


What Happens to Muscle with Age — Men vs Women

Onset and Magnitude

Muscle mass begins to decline gradually in your 30s, with a steeper drop after age 60. According to data published by the National Institutes of Health, people lose 3–8% of muscle mass per decade after 30, accelerating with age. Source: NIH - Age-related sarcopenia


Visual example of age-related muscle loss in the upper arm — highlighting the importance of strength training and home physiotherapy for women in Vancouver.

Strength vs. Mass

Aging reduces both muscle quantity and quality:

  • Shrinking of muscle fibers (especially Type II fast-twitch)

  • Reduced strength

  • Decreased neuromuscular coordination

Men generally start with more muscle, but both sexes lose strength over time. Women tend to lose relative strength faster, especially post-menopause, due to hormonal changes (estrogen and testosterone both influence muscle).


Why It Matters More for Women

Women often:

  • Start with lower baseline muscle mass

  • Experience greater hormonal shifts

  • Have historically trained less in strength-based activities (this is changing with younger generations)


What Research Shows: Exercise Frequency & Type for Women

Resistance Training Is Key

Free weights, resistance bands, machines, or body weight exercises all help prevent sarcopenia. Research and guidance from Mayo Clinic support strength training as the foundation of muscle preservation.


Frequency

  • 2–3 sessions per week of full-body resistance training is ideal

  • 2x/week is the minimum effective dose

  • 3x/week offers superior gains if tolerated


Senior woman participating in resistance training with light dumbbells during a home visit physiotherapy session in Vancouver to prevent muscle loss.
Mayo Clinic recommends resistance training for major muscle groups at least two times per week.

Add Aerobic, Balance, and Flexibility

  • Aerobic activity: 150 mins/week moderate or 75 mins/week vigorous (walking, swimming, etc.)

  • Balance training: reduces fall risk

  • Flexibility: supports joint mobility, reduces stiffness

A combined approach gives better long-term outcomes for strength, mobility, and independence.


Duration & Progression

Effective programs:

  • Last 8–12+ weeks

  • Gradually increase resistance or volume

  • Are supervised for safety and optimal results


Weekly Exercise Blueprint for Women 50+

Here’s a simple weekly structure that aligns with best practices:

  • ✅ Strength Training: 2–3 sessions/week (covering legs, arms, core, back)

  • ✅ Cardio: 150 mins moderate or 75 mins vigorous/week

  • ✅ Balance & Flexibility: 2–3x/week


This mix:

  • Supports muscle retention

  • Reduces fall risk

  • Maintains bone density

  • Improves overall health


How Mobile Physiotherapy Helps Preserve Muscle Strength

In-home physiotherapy brings expert care to your door—ideal for older adults in Vancouver who may not be comfortable at the gym or clinic.


Senior woman improving mobility and posture with in-home physiotherapy in Vancouver — guided by a mobile physiotherapist to support aging muscle function.

Key Benefits:

  • Customized plans: We assess your muscle strength, posture, and mobility, and tailor exercises to your current level

  • Safe progression: Gradual increases in challenge to avoid injury

  • Home integration: We help you use stairs, furniture, and simple props to build strength safely at home

  • Accountability: Regular visits or virtual check-ins keep you on track

Many clients in Vancouver prefer in-home physio due to accessibility, comfort, and personalized attention.

Strong muscles power every part of life: getting dressed, climbing stairs, picking up your grandchild, or staying independent in your home.


It’s never too late to start building strength.


Visit us at www.alowphysio.com

Book an in-home assessment — we’ll design a full-body strength plan, track your progress, and help you stay strong.


Move confidently with support from a qualified physiotherapist in Vancouver.


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