Despite the name, muscle memory doesn’t actually live in our muscles. It lives in our brain and nervous system.

When you repeat a movement over and over again e.g tying your shoelaces, lifting a teacup or walking up steps, your brain and nerves learn that movement pattern. Over time, it becomes automatic.

Liken it to creating a well-worn path through a grassy field. The more often you take that path the clearer and easier it becomes to follow. You don’t have to think about every single step you take – your body and brain already know the route.

Why it matters as you get older

Losing a bit of strength, flexibility and coordination as we age is normal But muscle memory helps you hold on to movement skills for much longer and it can help you regain them if you have been less active for a while.

Here’s why muscle memory is so important:

1. It helps you move safely and confidently

When your body “remembers” how to move smoothly you will be less likely to trip, lose your balance or strain yourself.

Think about how you move when you get up from a chair, walk on uneven ground or reach for something on a shelf. These actions rely on practiced patterns that your body has learned over time.

If you stop carrying out these action, those pathways start to fade which is why you might feel a bit unsteady doing something you haven’t done for a while. However with regular movement these skills can come back.

2. It helps you regain strength faster

Here is some good news! Once you have built strength and skill in the past, your body can relearn it much quicker than someone starting from scratch.

This means if you used to enjoy swimming, gardening or bowls but haven’t done them for years, you will find that your body will remember the rhythm of these movements. It might feel rusty at first, but that memory is still there.

That is also why people who stay active tend to recover more quickly after an illness, surgery or injury. Their muscles and brain already know how to work together efficiently.

3. It supports your independence

Muscle memory plays a huge role in helping you do everyday activities with ease e.g. walking to the shops, hanging out the washing, cooking or climbing stairs.

When these patterns stay strong, your movements stay smooth and natural. Conversely if stop moving for long periods, your body begins to “forget” the details. The good news is these memories never disappear completely – they just need to be reawakened through consistent and gentle movement.

Here are a few simple examples of how muscle memory is active in daily life:

Walking on uneven ground: When you walk on grass or gravel your body automatically adjusts to small bumps and dips. This is muscle memory at work: your feet, ankles and balance system have learned how to handle those changes without you even thinking about it.

Standing up from a chair: This movement uses a coordinated pattern of muscles in your legs, hips and core. If you stop practicing it e.g. if you use an electric chair to help raise you up – this pattern weakens. Doing it regularly keeps your body strong and efficient.

Household activities: Hanging washing or making a cup of tea all involve practiced movement patterns that help keep your coordination sharp.

Hobbies and sports: Gardening, dancing, tai chi or playing bowls all train your body to move in specific, controlled ways. If you have done these before your body will remember them quickly even after a break.

How to keep your muscle memory strong

You don’t need to do anything fancy or extreme — just move regularly and repeat movements that challenge your body in small positive ways. Here are some simple tips:

1. Keep moving every day

Avoid sitting still for too long. Even small movements e.g. standing up often, walking around the room or stretching your arms and legs helps to keep your body’s movement patterns active.

2. Practice regularly

The key to muscle memory is repetition. For example, try standing up and sitting down from a sturdy chair 10 times in a row, once or twice a day. This small habit keeps your leg muscles and coordination sharp.

3. Challenge your balance

Balance is a skill that fades if it’s not used, but it is also very trainable. Try simple things like standing on one foot while holding onto a chair for support or walking heel-to-toe along a hallway.  These little challenges keep your balance reflexes alert so that your body reacts quickly when you need it to.

4. Do activities you enjoy

You are more likely to stick with things that make you happy. Dancing, gardening, gentle yoga, swimming or even playing with your grandkids all count as excellent movement practice.  When movement is enjoyable your brain locks those patterns in even more effectively.

5. Don’t be afraid to start again

If you’ve had a break from exercise due to illness, pain or just life getting in the way — don’t worry. Your body still remembers. Start slowly, listen to your body and you will notice improvements faster than you expect.

6. Get professional guidance

A physiotherapist can help you find safe, effective exercises that match your fitness level and any health conditions you may have. They can also help you rebuild confidence in your movement and balance.

The bottom line

Your body has an incredible ability to remember how to move. Muscle memory is like your personal library of movement filled with all the walking, stretching, reaching and balancing you have carried over a lifetime.

However like any library, it needs to be used to stay in good order. Every time you move, you keep the neural pathways alive and strong.  When you move often, your body remembers how and this is one of the best ways to stay active, steady and independent at any age.

So keep walking, stretching, gardening, dancing whatever feels good and keeps you moving. Your body and brain will thank you for it.