Lisa Salmon | PA
If you’ve been feeling weaker than usual, struggling to open jars, or noticing it takes more effort to climb the stairs, you could be seeing early muscle loss signs. It’s one of the most overlooked issues in modern life — a gradual weakening of the body that can creep up quietly but cause lasting problems if ignored.
According to a survey of more than 2,000 members of the Chartered Society of Physiotherapy (CSP), six in ten patients are showing signs of muscle loss — and not just older adults. The findings sparked the CSP’s Stronger My Way campaign, designed to help people rebuild strength through simple, at-home exercises that require no gym membership or fancy gear.
“People often associate being less active and losing muscle mass with older, more frail people, but it can happen at any point across the lifespan,” stresses the CSP’s Chris Martey, an advanced musculoskeletal physiotherapist. “I see many younger patients in their 30s, 40s and 50s present with this, too.”
Recognising the Muscle Loss Signs
Martey says musculoskeletal issues like back, neck, or knee pain often stem from “deconditioning” — the body’s gradual loss of muscle mass and endurance when physical activity dips.
“Deconditioning starts with people being less active or inactive for an extended period,” he explains. This can lead to “muscle loss, reduced muscle strength, and a reduction in the capacity of the body to do everyday activities, such as walking up the stairs or carrying shopping.”
He adds that muscle loss signs aren’t just physical. “This affects people’s mental health as well as their physical health, with many experiencing increased levels of anxiety and depression because they aren’t able to do the activities they previously could.
It’s important for people to recognise the signs suggesting they may have lost muscle mass and strength, and take action to improve it.”
The Telltale Warning Signs
So, how do you know if you’re losing strength? Alastair Crew, master trainer at David Lloyd Leisure, shared the key muscle loss signs to watch out for — and what to do about them.
1. Persistent joint or muscle aches
Occasional soreness is normal, but consistent pain during daily activities may signal weakened muscles. Martey notes, “Aches and pains can be due to many things, such as not getting enough sleep or not managing stress well, but it’s important to look out for a consistent increase when doing day-to-day tasks.”
2. Struggling to climb stairs
If a short flight of stairs leaves you more winded than usual, it might be more than poor cardio. Martey says, “You may feel it’s more of an effort to climb stairs, and you might feel slightly out of breath when you reach the top.”
3. Difficulty standing up from a chair or sofa
“It can be hard to get off a comfy sofa at the best of times, but you might notice this becoming more difficult,” says Martey. Relying on your arms to push yourself upright or finding it tougher to get out of a low car seat are tell-tale muscle loss signs.
4. Declining grip strength
As muscles weaken, so does grip strength. “Grip strength can be a useful tool to indicate overall strength and health,” says Crew. Martey adds that if you’re suddenly asking for help to open jars or bottles, your muscle tone may have taken a hit.
5. Carrying less shopping
Needing more trips to the car or using a trolley for lighter loads could signal you’ve lost strength in your arms. Martey warns: “This could be a subtle sign you’ve been losing strength in your arms.”
6. Feeling tired more often
“The less we do, the less we can do,” says Martey. Feeling unusually fatigued after light activity, or noticing your muscles tire faster throughout the day could be a red flag.
7. Clothes fit differently
Crew points out that reduced lean tissue can change body shape: “Your clothing might fit differently now because you may have less shape to your muscles.”
How to Rebuild Strength
The good news? Muscle loss can be reversed — often quicker than people expect. “Missing out on regular exercise can lead to a loss in muscle mass,” says Crew. “A drop in lean tissue levels can lead to issues with strength, bone mineral density, metabolism, balance and mobility, too. Fortunately, it can be a quick fix to get back in shape – with the right exercises and a little consistency.”
He recommends starting simple: “Don’t try to do too much, too soon. When we think about strength training, we tend to imagine lifting heavy weights, but just using bodyweight is a great place to start.”
The CSP suggests these classic at-home moves:
- Squats: With feet hip-width apart, bend your knees slightly and push your hips back. Only go as low as comfortable and keep your eyes forward.
- Calf raises: Stand tall, lift onto your tiptoes, then lower slowly. Use a wall or chair for support.
- Bicep curls: Use light weights — or everyday items like bottles of water — and slowly curl up and down, keeping your elbows close to your sides.
- Lunges: Step forward, bend both knees, and lower your body until both legs are at 90 degrees. Push back up to standing.
The Bottom Line
Muscle loss signs aren’t something to shrug off — they’re your body’s early warning system. The sooner you spot them, the easier it is to rebuild what’s been lost.
As Martey and Crew both emphasise, consistency beats intensity. Start small, keep moving, and your strength will return faster than you think.
