Have you noticed that after 40, the skin and muscles around your arms seem to become looser and less firm — even if you exercise regularly?

As we age, we naturally begin to lose muscle mass each year, and this process often becomes more noticeable after 40. The backs of the arms and the inner thighs are among the areas where this loss of firmness tends to show up first.

Many people assume this is simply extra body fat, so they start eating less to try to lose weight.

But there's a problem with this approach.

Eating too little can cause you to lose water and muscle — without necessarily reducing body fat. Over time, inadequate nutrition combined with muscle loss can leave the body looking softer and less toned, even at the same weight.

So, after 40, experts generally recommend focusing on two simple but important habits:

1. Eat Enough Protein

More and more people are recognising that protein plays a fundamental role in maintaining our health and muscle.

Protein is made up of amino acids, and to support balanced nutrition, it's important to source it from a variety of foods — both animal and plant-based.

Our bodies need 20 different amino acids. Nine of these are "essential," meaning we can't produce them ourselves and must get them from food.

As a general guide, aiming for around 25 grams of protein per meal is a practical target for many adults, though individual needs vary.

For people who are busy, recovering after surgery, managing chronic conditions, or training regularly, getting enough protein from food alone can be difficult. In these situations, a quality protein powder can be a convenient way to help close the gap.

Whey protein is a complete, high-quality protein containing all nine essential amino acids — with particularly high levels of branched-chain amino acids (BCAAs), which play a key role in muscle protein synthesis.

2. Add Resistance Training

Once your protein intake is on track, resistance training is one of the most effective ways to maintain muscle strength, preserve muscle mass, and slow age-related muscle loss.

You don't need an expensive gym membership to get started.

Simple resistance exercises can be done at home — for example, using a resistance band while performing squats can help activate and strengthen the major muscle groups in your legs and glutes.

Aim for 2–3 resistance-training sessions per week, adjusting the intensity to your fitness level. If you're new to resistance training or have existing health concerns, it's a good idea to consult a qualified exercise professional first.

With consistency, exercises like these can help strengthen the triceps at the back of your arms and the quadriceps at the front of your thighs — supporting your strength and function as you age.

Your future health starts with what you do today.