JJ Virgin4x NYTimes Best Selling Author, Certified Nutrition Specialist, Fitness Hall of Famer

Muscle loss as we age

18 Sept 2025 · 0 min

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In this brief excerpt, JJ Virgin challenges the common belief that muscle loss is an inevitable part of aging. He argues that muscle loss actually precedes aging, beginning around age 30 due to increased sedentary behavior. Virgin asserts that the decline is not unavoidable; by engaging in resistance training at least twice a week and ensuring adequate protein intake to fuel muscle repair and growth, individuals can maintain strength and prevent the cascade that leads to age‑related decline. The core message is that proactive exercise and nutrition can keep people strong for decades.

Hey JJ, is muscle loss inevitable as we age? You know, I don't believe that we lose muscle because we age. I think we're aging because we're losing muscle. We start losing muscle around age 30 because we stop moving as much. We become more sedentary. We don't have to have that happen. If you are focusing on doing resistance training at least twice a week and you're getting in your protein so you've got the fuel your muscles need to rebuild and repair, you are going to be able to stay strong for decades.