Key Takeaways:
• New Standard: In 2026, Sarcopenia is diagnosed by muscle strength (e.g., grip strength), not just muscle mass.
• The Risk: Untreated muscle loss is the #1 predictor of falls and fractures in older adults.
• Reversibility: Unlike many conditions, Sarcopenia can be reversed with Progressive Resistance Training (PRT) and high-protein nutrition.
• Action: If you struggle to stand from a chair without using your arms, it is time for an assessment.
What Is Sarcopenia and Why Is It Dangerous?
Sarcopenia is the age-related loss of skeletal muscle mass and strength. It is not “natural aging”—it is a medical condition that requires treatment.
Historically, we thought this was inevitable. Today, we know that Sarcopenia is a primary driver of disability. When your muscles weaken, your bones lose their protective “shock absorbers.” This condition is often called the “twin of osteoporosis” because they frequently occur together (a condition known as Osteosarcopenia), doubling your fracture risk.
How Do We Diagnose Sarcopenia in 2026?
The criteria have shifted. We no longer just look at muscle size. We look at what your muscle can do. The European Working Group (EWGSOP2) now prioritizes Low Muscle Strength as the primary indicator.
We use simple, effective clinical tests:
- Grip Strength Test: Using a handheld dynamometer to measure force.
- Chair Stand Test: Can you stand up from a chair 5 times without using your arms? If it takes longer than 15 seconds, you may have Sarcopenia.
- DEXA Body Composition: While standard DEXA measures bone, advanced scans can measure lean muscle mass to confirm the diagnosis.
Can You Reverse Sarcopenia?
Yes. Muscle tissue remains “plastic” and responsive to stimulus well into your 90s.
The treatment is not a pill—it is a prescription of lifestyle medicine:
1. Progressive Resistance Training (PRT)
Walking is not enough. To build muscle, you must lift weight (or bodyweight) that fatigues the muscle. This signals the body to lay down new protein fibers.
2. Protein Pacing
Older adults suffer from “anabolic resistance,” meaning they need more protein than young people to get the same building effect. We recommend 25–30g of high-quality protein at every meal.
3. Creatine Supplementation
Once thought of as a bodybuilder’s supplement, Creatine Monohydrate is now recognized as a vital nutrient for preserving geriatric muscle strength and cognitive function.
Conclusion: Strong Muscles, Strong Bones
Treating your bones without treating your muscles is like repairing a house foundation while ignoring the crumbling walls. At the London Osteoporosis Clinic, we assess both. If you are feeling weaker or slower, do not accept it as “just aging.”
Medically Reviewed by: Dr. Taher Mahmud, Consultant Rheumatologist
