Your "Golden Years" Are a Lie: The Truth About Muscle Loss

We hear it all the time — exercise is important.

Some of us even do a bit here and there.

But what if we’ve got the whole idea of exercising all wrong?

What if the way we think about movement is actually setting us up for decades of unnecessary decline?

"A lot of people unconsciously assume that they will get-old-and-die — one phrase, almost one word, and certainly one seamless concept. One that is a deeply mistaken idea. In fact, you will probably get-old-and-live. Most Americans today will live into their mid-eighties, whether they’re in great shape or shuffling around on walkers." — Chris Crowley in his book: Younger Next Year

The truth is, how we live in our later years isn’t just down to luck or genetics — it’s largely within our control.

The key? Moving our bodies, every single day, with real intent.

Because while ageing is inevitable, decay is optional.

1 The Problem Is That We're Losing Muscle — Fast

From the age of 30, we start losing muscle mass at a rate of about 3–8% per decade.

By the time we're in our 70s, that number can be as high as 15%.

This muscle loss isn't just about looking weaker. It affects balance, mobility, metabolism and, most crucially, our independence.

And here's the kicker — most of this muscle loss is preventable. But only if we act now.

2 Move It — Or Lose It

In Younger Next Year, Crowley and Lodge argue that we should be doing proper exercise six days a week. Not just a walk to the shop or some stretching, but real, sweaty, heart-pumping, muscle-screaming workouts.

This isn’t just about keeping fit — it’s about sending a message to our body that we need our muscles, our bones, our heart and our lungs.

That we’re still here, and we still need strength.

Think about it: if you don’t use your arm for weeks, it gets weaker, right? The same principle applies to your whole body. Movement isn’t just for fitness — it’s essential for survival.

3 My Turning Point

I used to think that any kind of movement was enough. 'Sport ist Mord' (sport is murder) was practically my motto in school. Even when I started running in my 30s, I struggled with consistency, and I mostly opted for the 'no jumping, no repeats' workouts on YouTube.

But reading Younger Next Year challenged my perspective on exercise. I finally understood that it wasn't just a choice about being fitter.

It was about building a foundation for a vital, independent future. I realised exercise is as essential as brushing my teeth.

It became vividly clear; it was the difference between independent living and needing assistance, from lifting suitcases and climbing stairs to the simple act of getting off the toilet unaided in my 80s+.

My perspective shifted entirely. I realised that proper exercise isn’t optional. It’s essential.

4 Push Yourself Regularly

The body responds to challenge. If we never push ourselves, we don’t grow stronger.

And here’s the truth — gentle movement isn’t enough.

Some of the best things we can do as we age are strength training, HIIT and jumping. It protects against osteoporosis, strengthens our heart, keeps our metabolism firing, and ensures we can keep doing everyday tasks for decades to come.

Lifting weights isn’t about looking like a bulked-up bodybuilder — it’s about maintaining the muscle that we require to live life. It’s about making sure we can get out of a chair, carry our shopping, and, yes, get off the toilet unaided until the very end.

5 Investing in Your Future, Starting Today

While I now understand the power of consistent movement, I wish I'd prioritised it sooner. But dwelling on the past serves no purpose.

What matters is the present — each day you move is a valuable deposit in your future health account, and the returns will steadily grow.

Studies prove that even those in their 70s and 80s can reclaim strength and mobility through consistent exercise. Delaying only makes the journey steeper. That’s why, after reading Younger Next Year, I made exercise a non-negotiable.

Ageing well isn't about avoiding wrinkles or grey hair; it's about securing a vibrant, independent life. It's about having the strength to truly live, not just exist.

Each step you take today builds momentum for tomorrow, creating a life of strength, capability, and independence for years to come.

A vibrant future isn't a matter of chance; it's a deliberate creation. If you're ready to build that future and need guidance, I'm here to help. Let's discuss how you can set yourself up for lasting success."

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