Sarcopenia: Age-Related Muscle Loss, Explained Simply

As we get older, it’s normal for our bodies to change. One of the most important – and often overlooked – changes is the gradual loss of muscle. This condition is called sarcopenia, and it can have a big impact on strength, mobility, independence and quality of life for older adults.

The good news? Sarcopenia can be identified early and managed well with the right screening, nutrition, movement and support.

What is Sarcopenia?

Sarcopenia is the age-related loss of muscle mass, strength and function. From around the age of 60, adults may lose 1–2% of muscle mass per year, and muscle strength can decline even faster. 

 Sarcopenia increases the risk of:

• Falls and fractures
• Loss of independence
• Hospital admissions
• Reduced quality of life

Importantly, a resident does not need to be underweight to have sarcopenia. People of all body sizes can experience significant muscle loss.

What Causes Sarcopenia?

Sarcopenia usually develops due to a combination of factors, including:

• Ageing – natural changes in hormones and muscle tissue
• Low protein intake – especially when protein is not spread across the day
• Poor appetite or reduced food intake
• Illness, hospitalisation or bed rest
• Low physical activity, particularly reduced strength-based movement

These risk factors are common in aged care environments, which is why proactive screening is so important.

Screening for Sarcopenia: Using the SARC-F Tool

The SARC-F screening tool is a simple, quick and validated tool that can be used in aged care to identify residents who may be at risk of sarcopenia.

SARC-F focuses on five areas:

• Strength (difficulty lifting or carrying)
• Assistance with walking
• Rising from a chair
• Climbing stairs
• Falls

Residents are scored based on their level of difficulty.
A score of 4 or more suggests an increased risk of sarcopenia and indicates the need for further assessment and referral

Signs to Watch For

In addition to screening, staff should watch for:

• Reduced strength or grip
• Slower walking speed
• Difficulty standing without using hands
• Unintentional weight loss
• Fatigue or general weakness
• Declining mobility or confidence

Any of these signs should prompt further investigation and referral.

Why Nutrition Matters

Nutrition plays a critical role in maintaining muscle as we age. Protein Is Key. Older adults often need more protein than younger adults, yet many do not eat enough.

Best practice strategies include:

• Including protein at every meal and mid-meal
  Aim for 25–30 grams of protein per main meal, spread evenly across the day to support muscle maintenance and repair. Example: 120grams of chicken/steak, 130grams of salmon, 4 large eggs or 250-300grams of plain Greek yoghurt.
• Offering high-protein snacks between meals, such as:
  • Yoghurt or Greek yoghurt
  • Custard or dairy desserts
  • Cheese and crackers
  • Milk-based drinks or smoothies
  • High-protein muffins or slices
• Using fortified foods such as adding milk powder, cheese, cream, eggs to meals to boost protein without increasing portion size.

The Role of Movement

Nutrition works best when paired with movement.

Activities such as:

• Sit-to-stand exercises
• Walking
• Gentle resistance or strengthening exercises can support muscle strength when tailored to the resident’s ability and safety needs. Even small, regular movements can help slow muscle loss.

When to Refer to a Dietitian

Referral to an Accredited Practising Dietitian (APD) is recommended when a resident has:

• A SARC-F score ≥4
• Unintentional weight loss (≥5% of body weight)
• Poor appetite or reduced food intake
• Declining strength or muscle function
• Risk of or diagnosed malnutrition

 Your servicing Dietitian can provide individualised nutrition plans to support muscle health and overall wellbeing.