How to Reduce
the Risk of Muscle
Atrophy During Retirement

When you retire you may not be as physically active as you used to be, the risk of muscle atrophy around this time is increased. Muscle atrophy is when your muscles begin to break down and waste away due to cellular shrinkage and a lack of physical activity. As we age the protein synthesis within our muscles slows down and the degradation of the muscle increases, resulting in a loss of muscle mass. A loss of peak force and power in the skeletal muscle occurs, resulting in weakness. Some of the signs of muscle atrophy is one of your limbs may look noticeably smaller than the other. You may feel weaker, or you haven’t been physically active for some time. 

Using exercise as a preventative tool is extremely beneficial in reversing the effects of muscle atrophy. It helps to maintain the strength, force and power of the muscles, promoting a more balanced protein synthesis/degradation cycle. It also helps to lower the amount of adipose tissue (fat) in our body.  Participating in any exercise is better than none at all. To help stay committed to exercising finding a group setting or friends to complete physical activity or any other hobbies you enjoy will enable you to see results as you are more likely to stick to it. It is also important to have a balanced diet, ensuring you are nourishing your body with the right kind of fuel. By doing this our muscles are able to go through their normal cellular processes without being damaged.

At StudioXPhys we offer a range of options suited to your needs. This includes the ability to have individualised sessions in the StudioX PRO room, using top of the range strength equipment to help you reach your goals. Our highly qualified practitioners are able to give you the guidance you need, allowing to enjoy your retirement pain free, happy and healthy. 


Bonaldo, P., & Sandri, M. (2013). Cellular and molecular mechanisms of muscle atrophy. Disease models & mechanisms, 6(1), 25–39.

Theilen, N. T., Kunkel, G. H., & Tyagi, S. C. (2017). The role of exercise and TFAM in preventing skeletal muscle atrophy. Journal of cellular physiology, 232(9), 2348-2358.

Thompson, L. V. (2002). Skeletal muscle adaptations with age, inactivity, and therapeutic exercise. Journal of Orthopaedic & Sports Physical Therapy, 32(2), 44-57.