Atrophy as you age - A Pilates and physiotherapy perspective

As we age, our bodies naturally go through changes—and one big one is muscle atrophy (that slow loss of muscle mass and strength). It might show up as fatigue doing basic things, struggling with posture, or just feeling a bit weaker. But here’s the good news: you can do something about it. With complete disue, we negin losing up to 1% of muscle stregth per day. starting as early as just3 days of inactivity.

Research shows that strength training just twice a week can boost muscle mass by up to 5% in six months. That’s a big win!

Why We Lose Muscle

A lot of it comes down to being too sedentary. Older adults are typically 60% less active than younger ones, which leads to muscle disuse. Add in things like poor nutrition or hormonal shifts, and it becomes even more important to act early.

Movement Really Is Medicine

In our classes, we focus on Pilates and resistance training because they complement each other so well. Pilates builds core strength and flexibility while staying low-impact. Add resistance bands or weights, and you’re helping your body stay toned, strong, and aligned.

Don’t Skip the Nutrition

Here’s where I get real with clients: if I only talked about exercise and skipped nutrition, I’d be telling you half the story. Around 80% of how we feel and function is tied to what we eat. If you’re working on building muscle, up your protein intake—chicken, fish, legumes, dairy, nuts—whatever works for you. Older adults should aim for at least 1.2g of protein per kg of body weight daily.

Physio Can Fast-Track Your Progress

If you’ve experienced a lot of muscle loss or pain, a physiotherapist can create a personalised plan that gets you back on track. They use gentle techniques like mobilisation, stretching, and strength work to activate muscles, reduce discomfort, and improve posture.

Make Movement a Habit

It’s not just about workouts. Life is movement! I always tell people:

• Take hourly breaks if you sit for work—stand, stretch, or hold a quick plank.

• Walk or cycle instead of driving when you can. A simple 30-minute walk can do your body wonders over time. The key is consistency.

Community = Motivation

This is one of my favourite things about the Pilates and physio world: we’re not doing this alone. Group classes help you stay consistent, make friends, and feel supported along the way.

Progress Isn’t Just Physical

Notice how you feel—more energy, better sleep, improved flexibility. That’s progress. Track it. Celebrate it.

Final Thoughts

Muscle atrophy isn’t inevitable. With the right movement, nutrition, and support, you can rebuild strength and confidence at any age. Our bodies are truly wonderful—they deserve to be loved and cared for.