Strength after 40: food and movement come first

In short

• Muscle is what keeps you strong, steady on your feet and independent as you age.
• Strength exercise at least twice a week and enough protein at every meal matter more than any supplement.
• A supplement such as creatine works alongside these habits, not instead of them.

Why muscle matters

Muscle mass and strength decline gradually with age, and the decline speeds up later in life. Singapore's clinical guidelines on sarcopenia, the medical name for age-related loss of muscle and strength, put it at 27% to 32% of older adults living at home. Weaker muscles make everyday tasks harder and falls more likely.

Habit one: strength exercise

The World Health Organization recommends that adults do muscle-strengthening activity on at least two days a week, alongside regular moderate activity such as brisk walking. Strength exercise does not need a gym: squats from a chair, wall push-ups, carrying shopping and climbing stairs all count. If you are new to exercise or have a health condition, ask your doctor or a physiotherapist where to start.

Habit two: protein at every meal

HealthHub advises that older adults need more protein. For someone who weighs 62.5 kg, that is about 75 g a day, or around 25 g at each meal. Eggs, tofu, fish, chicken, milk, beans and lentils are all good sources. Spreading protein across breakfast, lunch and dinner works better than eating most of it at one meal.

Where a supplement fits

Once those habits are in place, a supplement may help. The guide to creatine for women explains what the research says and who should check with a doctor first.