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Your Muscles Have Been Shrinking Since Your 30s — How to Stop It

The window to protect your strength opens earlier than most people think and closes faster than the fitness industry lets on. Muscle loss starts in your 30s, not your 60s, and it quietly raises your risk of stroke, blood sugar problems and loss of independence later in life. The good news buried in the latest research: stopping it takes far less effort than you’ve been led to believe. A new wave of studies, including the American College of Sports Medicine’s 2026 position paper, has rewritten the rulebook on what it actually takes to keep muscle as you age. The minimum effective dose is small,...