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Muscle strength and sarcopenia

Did you know that after the age of 30 we start to lose muscle mass and strength, by as much as 3 to 8% per decade? That rate of decline gets even higher after the age of 65.

Whilst it’s normal to lose some muscle mass as we get older, symptoms can progress into sarcopenia which extends beyond the norm.

Some effects of sarcopenia include:

  • Thinning of muscle tissue
  • Loss of muscular strength
  • Increased incidences of falling
  • Loss of balance and co-ordination
  • Slower walking speed and loss of stamina
  • Difficulty performing normal daily activities.

On average, individuals with sarcopenia have a 58% higher risk of fracture than people without the condition*, and are around 2 times more likely to be hospitalised as those without the condition**.

The importance of regular resistance training

For some time it was believed that muscle wastage and deterioration was unavoidable and a given part of the ageing process.

However, the good news now is that there are ways it can be slowed down – and even prevented.

The primary treatment for sarcopenia is exercise, particularly resistance training, which increases muscle strength and endurance, walking speed, can help convert protein into energy and improves stamina.

Our Lead Exercise Physiologist Olivia Adoncello recommends that resistance work should be completed a minimum of 2 times weekly, working all major muscle groups.

Whether male and female, 16 or 76, active or inactive there is no reason not to include strength training in your regular exercise routine.

It is suggested for your safety and effectiveness to work with a qualified trainer or exercise physiologist to guide you on the exercises, intensity and frequency that are the best fit for your body.

Olivia runs the Brellah Soaring Seniors classes twice weekly with groups of up to 5 people to help improve muscular strength and cardiovascular fitness.

Her classes are tailored to suit the needs of the individuals joining the classes. Some of Olivia’s favourite strength exercises include step-ups, leg curls, calf raises, seated rows, and shoulder mobility exercises.

No matter what your strength and fitness level, we offer two solutions to help with strength training – for all ages and stages of life. To find out more about the best option for you or a loved one, reach out to us by email or call us on 9222 0888.

1. The Brellah Soaring Seniors Program

  • An 8-week strength and cardio-vascular fitness program
  • Designed for people who need to work on muscle strength or sarcopenia, may feel unsteady on their feet, have had a recent fall, or simply need to move more
  • Before the program you will be assessed by an Exercise Physiologist who will recommend the right training for you
  • Available for all bodies and fitness levels – from people who have never done strength work before – to those who are familiar using weights in a gym environment

The Brellah Soaring Seniors Program is run by our engaging, accredited Exercise Physiologists who have extensive Active Ageing experience.

Tuesdays and Thursdays at 10:30am


2. Movement HQ small-group gym training

  • Our onsite fitness centre Movement HQ offers a variety of strength training class run by experienced Personal Trainers
  • A variety of classes are run offering different levels of resistance, ranging from bodyweight, Reformer Pilates to strength training using gym floor weights.

Classes run 7 days per week


This article is for information purposes only and is general in nature. It does not constitute medical advice, is not tailored to your personal circumstances and you should seek your own medical advice with regards to options best for you.

* Yeung et al.2004

** Goates et al.2019