Are you noticing knee pain creeping in or feeling weaker as you age? Muscle loss, also known as sarcopenia, is a common but preventable issue that affects mobility, stability, and overall health. The good news? You don’t have to let it slow you down.

In this podcast episode, we reveal five powerful strategies to keep your muscles strong, protect your knees, and stay active for years to come.

Don’t wait until it’s too late, dive in now and take control of your mobility before it’s gone!

Episode Video

Struggling with knee pain and worried about muscle loss as you age? You're not alone. Weak muscles can increase joint instability, leading to discomfort and reduced mobility. But the good news is, you can take control of your health and combat sarcopenia—the progressive loss of muscle mass—with simple, effective strategies.

Muscle Loss and Knee Pain

The medical term for age-related muscle loss is sarcopenia. Studies suggest that starting around age 30, people begin to lose a percentage of their muscle mass each decade. While this is a natural process, it can significantly affect knee stability and overall movement. The weaker the muscles around your knees, the more stress is placed on the joint, often leading to knee pain and limited mobility.

The best way to slow down sarcopenia is by staying active and incorporating muscle-building activities into your routine. Let’s dive into the five best ways to keep your muscles strong and your knees pain-free.

1. Resistance Training

One of the most effective ways to fight muscle loss is through resistance training. This doesn’t just mean lifting heavy weights at the gym—it includes bodyweight exercises, resistance bands, and any movement that adds external force to your muscles.

For knee pain prevention, focus on lower body resistance exercises such as:

• Sit-to-stand exercises – A simple movement that strengthens the quadriceps and glutes.

• Squats – A full-body movement that improves both knee and hip strength.

• Lunges – Help stabilize the knee and improve overall balance.

The key to muscle growth is progressive overload. Instead of high-rep, low-weight exercises, aim for heavier weights with fewer reps. A good target is 8 to 10 reps to failure—meaning by the last rep, your muscles should be fatigued.

2. Compound Exercises

A compound exercise is a movement that works multiple joints and muscle groups simultaneously. This not only builds muscle more efficiently but also improves coordination and overall functional strength.

For stronger knees and better mobility, focus on:

• Squats – Engages the quadriceps, hamstrings, glutes, and core while promoting knee stability.

• Deadlifts – Strengthens the posterior chain, improving balance and joint stability.

• Step-ups – Mimics stair climbing and helps maintain lower body strength.

By incorporating compound movements, you recruit more muscles in each exercise, making your workouts more effective in preventing sarcopenia and reducing knee pain.

3. Weight-Bearing Exercises

While activities like swimming and cycling are great for cardiovascular health, they don’t provide the weight-bearing stress needed to strengthen bones and muscles. To prevent muscle loss and support knee stability, include weight-bearing activities such as:

• Walking (aim for at least 5,000–10,000 steps per day)

• Hiking (provides additional resistance with inclines)

• Climbing stairs (one of the simplest ways to build leg strength)

• Elliptical training (low-impact yet weight-bearing)

If knee pain makes walking difficult, consider modifying your activity. Wearing supportive shoes, changing terrain, and using a knee brace can help stabilize the joint while allowing you to stay active.

4. Increase Protein Intake

Protein plays a vital role in muscle repair and growth. Unfortunately, many people don’t consume enough protein, especially as they age. The standard 0.8 grams per kilogram of body weight recommendation is not sufficient for those looking to combat muscle loss.

A more effective target for muscle maintenance and growth is:

• 1.5 to 2 grams per kilogram of body weight

• At least 100 grams of protein per day, ideally spread across meals

High-protein foods include:

• Lean meats (chicken, turkey, fish)

• Eggs (each containing about 6 grams of protein)

• Plant-based sources (quinoa, lentils, tofu)

• Protein shakes or bars (for post-workout recovery)

For the best results, consume 10-15 grams of protein within 30 minutes of exercising to prevent muscle breakdown. Also, distribute protein intake evenly across the day instead of consuming most of it in the evening.

5. Take the Stairs

Something as simple as choosing the stairs over an elevator can significantly impact your muscle health. Many people unknowingly lose muscle mass when they stop engaging in everyday weight-bearing activities, such as climbing stairs.

Taking the stairs helps:

• Strengthen the quadriceps and calves

• Improve knee stability by engaging stabilizing muscles

• Maintain bone density to prevent fractures as you age

If knee pain makes stairs difficult, start slow, take breaks, and focus on proper form. Over time, this simple habit can make a huge difference in preventing sarcopenia and keeping your lower body strong.

Final Thoughts

Keeping your knees strong and preventing muscle loss doesn’t have to be complicated. Simple changes, like adding resistance training to your routine, focusing on compound exercises like squats and lunges, and making sure you’re getting enough weight-bearing activity, can make a big difference in maintaining mobility and reducing knee pain. Eating enough protein—at least 100 grams a day—will help support muscle growth and recovery, keeping your body strong. Even small daily habits, like taking the stairs instead of the elevator, can go a long way in preventing sarcopenia and keeping your legs and joints healthy.

The key is to stay consistent and keep moving. If you start now, your future self will thank you for staying active, pain-free, and strong for years to come!

If you're ready to take control of your knee pain, click here to discover more about these five effective knee pain home treatments. With these simple steps, you can start your journey towards pain-free knees and a more active lifestyle.