Maintain Strength, Performance, and Longevity

As a high performer, you push hard in your career, your passions, and your daily life. But as the years go by, one silent factor threatens to slow you down: muscle loss. If you don’t take proactive steps, you can lose up to 5% of your muscle mass per decade after 30. That decline leads to reduced strength, slower metabolism, and higher risk of injury. The good news? You can stop it.

The Science of Muscle Retention

Your body is constantly in a state of muscle breakdown and repair. As you age, muscle protein synthesis slows down, making it harder to maintain lean mass. Factors like stress, poor sleep, and low activity levels accelerate the process. Without intentional action, muscle loss leads to decreased performance, fatigue, and increased injury risk.

Daily Habits to Prevent Muscle Loss

• Prioritize Protein: Aim for 0.7-1g of protein per pound of body weight daily to fuel muscle repair. Lean meats, eggs, fish, and plant-based sources like lentils and tofu are excellent options.

• Strength Train Regularly: At least 3x per week. Focus on compound movements like squats, deadlifts, and presses. If you’re a beginner hire a coach, or start with the most regressed versions of the movements above.

• Move More Throughout the Day: Walk, take the stairs, and avoid long periods of sitting.

• Get Quality Sleep: At least 7 hours per night. Sleep is when your body repairs and grows muscle.

• Manage Stress: Chronic stress increases cortisol to non optimal levels at the wrong times, which can accelerate muscle breakdown. Breathwork, meditation, or even a daily walk helps.

Stay consistent, fuel your body right, and your strength won’t just stay. It will grow. Ready to take it to the next level? Let’s build a plan that fits your lifestyle. Click The Link Below!

Collis Stutzer

Performance Coach | Muscle Retention Specialist