Most people think muscle loss is just a normal part of ageing.

But in reality, age isn’t the main culprit.

Inactivity is.

Periods where you’re significantly less active than usual—after an injury, illness, or surgery—do far more damage than the gradual changes of ageing itself.

And these setbacks hit harder as we get older, because recovery gets slower and is often incomplete.

Studies show that immobilising a limb (in a cast) for just two weeks can:

• Shrink your leg muscles by 10%
• Drop your leg power by 25%

And that’s in young healthy men, too.

For older adults, the impact is even greater—and the climb back is steeper.

But that’s why muscle decline isn’t an inevitable consequence of getting older.

It’s what happens when you stop moving.

So today, I’ll crush the myth that age alone is to blame—and walk through 3 strategies to protect yourself from inactivity-driven decline.

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Inactivity, not age, is the main driver of muscle loss.

Yes, muscle naturally declines with age—but not nearly as fast as most people assume.

The real driver is disuse.

The evidence is clear:

• Short periods of inactivity trigger rapid muscle loss—which happens five times faster than it can be rebuilt.
• Recovery after these events is often incomplete, leaving you at a lower baseline.
• With repeated setbacks, each drop compounds into long-term weakness

The key distinction here is age lowers your ceiling.

In other words, your maximum potential for muscle size and strength slowly declines as you get older.

But inactivity drops the floor from under you.

One short setback can cause a sudden plunge in strength and function, leaving you with a much lower baseline than before.

And it’s those sudden drops—not the slow ceiling lowering—that push people toward frailty.

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The vicious cycle of disuse explains why people “age overnight.”

You’ve probably seen it firsthand.

Someone is “doing fine for their age”….

Then one hospital stay, surgery, or illness, and suddenly they look and move years older.

That’s the "cycle of disuse" at work:

This cycle is what makes ageing feel like falling off a cliff instead of a gradual slope.

And the only way to break it is to intervene at two points:

Before the drop (building reserves) and after the drop (rebuilding deliberately).

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Strategy #1: Build a strength buffer now.

Think of muscle as your functional super fund.

Every rep, every set, every training session is a deposit into your future.

And just like retirement savings, the more you invest early, the more protected you’ll be when life knocks you back.

Why this matters:

• People with higher baseline strength and muscle mass recover better after surgery.
• Stronger adults bounce back faster after illness.
• A bigger “buffer” delays the point at which disuse turns into disability.

How to build that buffer:

• 1–3 strength sessions per week
• Do exercises targeting major muscle groups (especially the lower body)
• And focus on progressive overload—adding weight, reps, or sets over time

But most important of all—just keep showing up, again and again.

Remember: ageing may lower your ceiling, but a higher starting point keeps you well above the floor.

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Strategy #2: Be proactive after setbacks.

Too many people assume “I’ll bounce back once I’m moving again.”

But with age, bounce-backs don’t just happen automatically.

In fact, research shows older adults often fail to fully recover lost muscle—even with standard rehab.

That’s why a proactive plan is essential:

• Start moving as early as safely possible. Even simple exercises during prolonged inactivity (like a hospital stay) may reduce decline.
• Prioritise resistance training. Walking restores aspects of fitness—but it won’t rebuild lost muscle.
• Track your markers. Whether it’s grip strength, sit-to-stand time, or step count, you need feedback to know you’re actually regaining.

The myth says decline is inevitable.

The reality is you can tip the odds back in your favor—IF you act early and aggressively after each setback.

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Strategy #3: Use rehab to rebuild stronger, not just “back to normal.”

Rehab is often seen as damage control:

Get back to walking, moving, and living independently.

But if you only aim to “return to baseline,” you’ll come back weaker each time.

Instead, see rehab as a chance to upgrade.

• After knee surgery, don’t stop when you can walk pain-free. Keep building until the operated leg is stronger than before.
• After illness, don’t just regain general fitness. Add in strength and mobility work.
• Work with professionals who push past the basics—physios, exercise physiologists, or strength coaches who specialise in progressive rehab.

The goal is to come back with more than you had going in.

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Ageing doesn’t guarantee decline—but inactivity does.

Let’s bust the myth once and for all:

Muscle decline isn’t just aging.

The biggest losses happen during inactivity.

Most people don’t recover fully from disuse events—but it doesn’t have to be this way.

This means your action plan should be to:

1. Build a strength buffer now—muscle is your insurance policy.
2. Be proactive after setbacks—don’t wait, rebuild deliberately.
3. Aim to come back even stronger than before.

We can’t escape ageing, but decline is optional.

So build muscle like your future depends on it.

Because the reality is—it does.

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Once again, thanks for being here.

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Until next week,

Jackson

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IMPORTANT:

The information contained herein is of general nature only and does not constitute personal advice. You should not act on any information without considering your personal needs, circumstances, and objectives. Any exercise program may result in injury. We recommend you obtain advice specific to your circumstances from an appropriate health professional before starting any exercise program.