Starting in their 40s, many men start to lose muscle mass without realizing it. This is not just an aesthetic change or a change in strength, but a physiological process known as sarcopenia, which has real consequences on metabolic health, physical functionality and general aging.
What is sarcopenia and when does it start in men?
La sarcopenia is the progressive loss of muscle mass, strength and functionality associated with aging. In men, this process can begin as soon as at 35-40 years old, although it usually goes unnoticed in its early stages.
- Starting at 40, a man can lose between 3% and 8% of muscle mass per decade, accelerating after the age of 60.
- This loss is not always reflected on the scale: weight can be maintained while increasing fat and reducing muscle.
- In addition, it is related to a higher risk of type 2 diabetes, insulin resistance, metabolic syndrome, falls and fractures in old age.
How do you know if you're losing muscle and not just weight?
The first common mistake is to use only weight as a reference. La loss of lean mass can be hidden behind poorly designed low-calorie diets or stages of physical inactivity.
This is where the value of DEXA scanner analysis, which allows:
- Quantify with clinical precision the kilos of muscle, fat and bone mass.
- Detect early loss of functional muscle, even if the total weight does not change.
- Evaluate the visceral fat, which usually increases at the same time as muscle decreases.
- Objectively accompany plans for body recomposition and for the prevention of functional impairment.
What factors aggravate muscle loss?
- Sedentary lifestyle and absence of strength training.
- Low-protein dietss.
- Chronic stress, sleep rhythm disturbances, and hormonal changes (such as andropause or decreased testosterone).
- Fast weight loss not controlled by a healthcare professional
What can you do to prevent or reverse sarcopenia?
- Incorporate strength training, at least 2-3 times a week.
- Ensure a adequate protein intake (1.2—1.6 g/kg/day as a reference).
- Control sleep hours and manage stress
- Use monitoring tools that provide real data, such as DEXA.
- Monitor changes every 3-6 months in body recomposition programs.
Conclusion
Muscle loss in men over 40 is gradual but significant and can seriously affect health and quality of life if not detected and addressed in time.
Use precise technology such as the DEXA scanner allows go from “intuition” to “measure”, which improves both prevention and intervention.
