Why this matters: You lose 3-8% of muscle mass per decade after 30. After 60, the rate accelerates. By 70, many adults have lost 30-40% of peak muscle. This isn't just about looking weak — sarcopenia increases fall risk 3x, doubles hospitalization rates, and is one of the strongest predictors of early death in seniors. The good news: it's reversible with the right actions.

Assess Your Muscle Loss Risk

Based on the SARC-F screening model with additional senior-specific factors
Question 1 of 10

💊 Can you rise from a chair without using your arms?

Question 2 of 10

ðŸšķ How is your walking speed compared to 5 years ago?

Question 3 of 10

🊜 Can you climb a flight of stairs (10-12 steps)?

Question 4 of 10

ðŸŦ™ How is your grip strength (opening jars, carrying bags)?

Question 5 of 10

ðŸĪļ Have you fallen in the past 12 months?

Question 6 of 10

ðŸĨĐ How much protein do you eat daily?

Question 7 of 10

🏋ïļ Do you do any resistance/strength training?

Question 8 of 10

⚖ïļ Have you lost weight unintentionally in the past year?

Question 9 of 10

ðŸ˜ī How is your energy level throughout the day?

Question 10 of 10

💊 Are you on GLP-1 medication or recently lost significant weight?

💊
72 / 100
Moderate Risk
You show some signs of muscle loss — action now can prevent progression

Your risk factor breakdown

Your muscle preservation plan

Understanding sarcopenia — the silent muscle thief

Sarcopenia comes from the Greek words "sarx" (flesh) and "penia" (poverty) — literally "poverty of flesh." It's the age-related progressive loss of muscle mass, strength, and physical function. Unlike osteoporosis (which gets regular screening), sarcopenia is rarely tested for — yet it's equally dangerous and far more common.

Why muscle loss accelerates after 60

Multiple factors converge: declining testosterone and growth hormone, chronic low-grade inflammation (inflammaging), reduced physical activity, inadequate protein intake, and cellular changes that make muscle less responsive to protein (anabolic resistance). After 60, you can lose 1-2% of muscle mass per year — and the rate increases with each decade.

Sources: Cruz-Jentoft AJ et al., "Sarcopenia: revised European consensus on definition and diagnosis," Age and Ageing, 2019. Malmstrom TK et al., "SARC-F: a simple questionnaire to rapidly diagnose sarcopenia," Journal of the American Medical Directors Association, 2013.

The SARC-F screening test

The SARC-F is a validated clinical screening questionnaire that asks 5 questions about Strength, Assistance walking, Rising from a chair, Climbing stairs, and Falls. A score of 4+ suggests sarcopenia risk. Our quiz expands on SARC-F by adding nutrition, exercise, weight loss, energy, and GLP-1 medication questions — making it more comprehensive for today's senior health landscape.

Muscle loss and GLP-1 medications

This is an emerging crisis. GLP-1 drugs like Ozempic, Wegovy, and Mounjaro cause rapid weight loss — but research shows 20-40% of that lost weight is lean muscle. For seniors already losing muscle from aging, adding GLP-1 without resistance training can dramatically accelerate sarcopenia. If you're on GLP-1 medication, strength training and high protein intake (1.2-1.5g/kg) are not optional — they're essential.

Related: GLP-1 Weight Loss Calculator → | Protein Calculator for Seniors →

How to fight back — it's never too late

The most powerful intervention is resistance training — and it works at any age. Studies show seniors in their 80s and 90s who begin strength training gain measurable muscle mass within 8-12 weeks. Combined with adequate protein (1.0-1.2g/kg daily, spread across meals), Vitamin D3+K2, and creatine monohydrate (5g daily — safe and effective for seniors), muscle loss can be slowed, stopped, and partially reversed.

See supplements that support muscle health: Joint & bone supplements → | Longevity supplements →

Frequently Asked Questions

Sarcopenia is age-related muscle loss affecting approximately 1 in 3 adults over 60 and up to 50% over 80. It increases fall risk 3x, doubles hospitalization rates, and reduces independence. Most people don't know they have it until a fall reveals the damage.
Difficulty rising from a chair without arms, weaker grip (dropping jars), slower walking, trouble with stairs, unintentional weight loss, increased fatigue, and more frequent falls. If you notice 2+ of these, screening is recommended.
Yes — resistance training 2-3x per week combined with 1.0-1.2g protein per kg body weight daily can restore significant muscle. Studies show measurable gains within 8-12 weeks, even in people in their 80s and 90s.
Seniors need 1.0-1.2g/kg daily — 25-50% more than the standard 0.8g/kg RDA. Spread across 3 meals (25-30g each). Up to 1.5g/kg if recovering from illness or on GLP-1 medications. Use our protein calculator for your exact target.
Yes — 20-40% of weight lost on Ozempic/Wegovy/Mounjaro can be muscle. Seniors on GLP-1 must do resistance training and eat 1.2-1.5g protein per kg to prevent accelerated sarcopenia.
SARC-F is a validated 5-question screening for sarcopenia covering Strength, Assistance walking, Rising, Climbing stairs, and Falls. Score 4+ suggests risk. Our quiz expands on SARC-F with additional nutrition, exercise, and medication questions.

Related health resources

ðŸĨĐ Protein CalculatorðŸĶī Joint supplements⚖ïļ GLP-1 Calculator🧎 Longevity supplements

Medical Disclaimer

This quiz is a screening tool inspired by the SARC-F questionnaire. It is NOT a clinical diagnosis of sarcopenia. A proper diagnosis requires grip strength testing, muscle mass measurement (DEXA scan), and gait speed assessment by a healthcare provider. If your score suggests moderate or high risk, discuss sarcopenia screening with your doctor.