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How to Prevent Muscle Loss As We Age (Lessons from Space)

What Space Travel Teaches Us About Muscle Preservation
What Space Travel Teaches Us About Muscle Preservation

In case you didn’t know this about me, I’m a bit of a sci-fi fan (okay…nerd).


I love Star Trek, from the original series to the newer ones, Battlestar Galactica, For All Mankind, The Expanse, Firefly…basically, if it takes place in space, I’m probably watching it.


But what’s even more exciting than sci-fi is real-life space exploration.


Like millions around the world this past week, I followed the Artemis II mission. My household tuned in for the launch, streamed the lunar fly-by, and felt that collective sigh of relief when the crew safely splashed down in the Pacific Ocean on Friday evening.


And of course, as a fitness professional, I couldn’t help but go down a bit of a rabbit hole afterward.

I came across an article on the Government of Canada’s website about physical activity in space, and it was fascinating.  (I’ve linked it below if you’re curious).


Here’s a fun (and slightly alarming) fact:

Long-duration spaceflight causes significant muscle loss, bone density decline, and cardiovascular weakening due to microgravity. To stay healthy, astronauts need to exercise for about two hours every day.


Two hours. Every day.


Because without it?

Astronauts can lose about 1% of their muscle mass per month.


Now, thankfully here on Earth, it doesn’t happen quite that fast. But after age 35, we can lose about 5–8% of muscle per decade… and that rate tends to accelerate in our 60s.


Which brings this a little closer to home.


Maybe you’ve noticed that carrying groceries feels heavier than it used to. Or getting up from the floor isn’t quite as effortless. Or you find yourself reaching for the railing on the stairs.

These are often quiet signs of muscle loss.


And it’s not just about “getting older.” There are a few key factors at play:

  • Becoming more sedentary

  • A reduced ability to process and use protein efficiently

  • Hormonal shifts that affect muscle maintenance


(And while hormone therapy is a conversation to have with your doctor, there’s quite a bit you can do starting right now.)


What Actually Helps Preserve Muscle


If we take a page from the astronaut playbook, the basics are actually pretty clear: on how to prevent muscle loss:


1. Strength training matters. Resistance training is the most effective way to slow or even reverse age-related muscle loss. It doesn’t have to be extreme or complicated, but it does need to be consistent.


2. Protein matters. Getting enough protein, generally around 25–40 grams per meal, helps support muscle repair and maintenance. This becomes even more important as we get older.


👉 If you’re not sure what that actually looks like in real life, I put together a simple, free guide that walks you through it. It also includes easy meal ideas and a practical way to space protein throughout your day without tracking or overthinking.



3. Consistency matters more than intensity. A mix of strength and aerobic activity helps keep muscles functional, supports balance, and improves overall energy.


Here’s the Interesting Part…


The Artemis II crew didn’t just “try to stay active.”


They had:

  • A structured exercise plan

  • A targeted nutrition strategy

  • Ongoing support from a team


Everything was designed to help them maintain strength in an environment working against them.


Now, you don’t need a team of NASA scientists.

But you do need a plan.


Because this is where many women get stuck. Not because they aren’t motivated, but because they’re trying to piece it together on their own.


And that often leads to either doing too much, too little, or not being sure what actually works for your body.


👉 If you’re in that place right now, my free Strong & Steady: 7-Day Fitness Jumpstart for Women 50+ is a great place to start. It’s simple, beginner-friendly, and designed to help you build strength, balance, and confidence without overdoing it. Get the Plan Here.


Because preserving muscle isn’t about doing everything perfectly.

It’s about doing a few key things, consistently, in a way that fits your life.


Want a Little More Support With This?


If you’re reading this and thinking, “Okay… I know this is important, but I’m not quite sure how to make it all work for me,” you’re not alone.


This is exactly where many of the women I work with start.


They don’t need more information… they just need help turning it into something that fits their body and their real life.


That’s what we do together in my 1:1 coaching.


We build a plan that feels supportive, realistic, and sustainable so you can get stronger, move with more confidence, and feel better in your day-to-day life without overdoing it or second guessing yourself.


👉 If that sounds like something you’d want support with, you can learn more here: Work With Me


And unlike astronauts…

You get to do it with gravity on your side.



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