Can you remember your 20s?

You could run 10 km without thinking much about it. Try a new sport just for fun. Move furniture around, join a dance class, or take a weekend hike, without worrying how your back or knees would feel the next day. Maybe you’d get a little sore after a really intense workout… but only for a few hours.

Those were the days.

But to be honest?
I don’t want to go back.

Because while my body was strong then, my mind wasn’t nearly as wise.
These days, in my 40s, I know what matters. I know what works. And with just a little planning and consistency, I can still do most of the things I love.
It just takes more intention now. And that’s not a bad thing.

One thing I do want to talk about today though, is muscle mass.
And what happens to it as we age.

Here’s the truth:

After the age of 30, we start to lose muscle mass naturally, a process called sarcopenia.
By the time you hit 40, you can be losing 3–8% of your muscle mass per decade if you don’t actively train.
And if you stop strength training completely? You can lose up to 30% of your muscle strength in just 2 weeks off.

Ever gone on holiday, skipped the gym, then come back and had to lower the weights?
Yep. That’s why.

And rebuilding it? That takes longer than it used to.
In our 40s, 50s and beyond, we need more stimulus, more weight or intensity, to build the same amount of muscle we did with much less effort in our 20s.

Is that unfair? Maybe.
But it’s reality. And the good news is: you can still build strength at any age.
You just have to know how.

What Happens to Your Muscles as You Age?

You lose muscle fibers, especially the fast-twitch ones responsible for explosive power.

You muscle fibers shrink (atrophy) and some fibres are lost entirely.
Your mitochondria (the energy centers of your muscle cells) decrease in number and efficiency.
Muscles become more prone to fatigue, tightness, and imbalance, especially if you're inactive.
Your nervous system slows down  due to decline in motor neurons (the nerve cells that control muscle movement), making coordination and reaction time more challenging.

But also hormonal changes can affect muscle protein synthesis and contribute to muscle loss.

But it’s not all doom and gloom.

Strength training has been shown to reverse many of these effects, improving not just muscle mass and strength, but also balance, bone density, metabolism, and mental well-being.

At FysioPilates by Astrid, I believe movement should:

- Support your life, not break you down
- Help you feel strong, capable, and confident in your body
- Fit into your routine and grow with you
- Be smart, balanced, and personalized, never random

That’s why I always include strength work in my Pilates programs.
And why I encourage my clients, especially those in their 40s, 50s, 60s and beyond to:
Lift heavier weights when possible (safely, of course)
Stay consistent , it’s not what you do once, but what you repeat

Mix strength and cardio to protect both your muscles and your heart
Move in all directions, not just what’s comfortable or easy

It doesn’t have to be complicated.
It just has to be intentional.

So next time you’re in a Pilates class or picking up your dumbbells, ask yourself:
Can I add a little more challenge today?
Because what you do now builds the strength you’ll carry into your 50s, 60s, 70s, and beyond.

Keep your muscles. Keep your power.
You’re stronger than you think.

With love and strength,
Astrid
FysioPilates by Astrid — where movement meets meaning.