Older adults

Sarcopenia, strength, power and protein: training to live more years with independence.

Sarcopenia: why it matters

With age you lose muscle mass and strength (sarcopenia), which reduces independence and increases the risk of falls and frailty. Its magnitude is not inevitable: disuse accelerates the loss and strength training slows it and even partly reverses it.

How to apply it

• Start strength training as soon as you can; it is never too late
• The biggest mistake is doing nothing because of 'being old'

Strength is safety

In older people, strength training improves muscle mass, bone density, balance and the ability to handle daily life. Studies show that even people in their nineties gain strength and function with an appropriate programme.

How to apply it

• Prioritise useful patterns: getting out of a chair, pushing, pulling, carrying
• 2–3 strength sessions a week make an enormous difference

Protein in older adults

Older adults have 'anabolic resistance': they need more protein per serving to stimulate muscle. The recommendation is to go up towards 1.2–1.6 g/kg/day (or more) and ensure ~0.4 g/kg per meal with enough leucine, alongside strength training.

How to apply it

• Aim for 1.2–1.6 g/kg of protein, spread across the day
• Include a good protein source at every meal

Power and fall prevention

Beyond strength, power (force at speed) is lost sooner and better predicts your ability to react and avoid falls. Including movements performed with the intention of speed in the concentric phase, safely, is very valuable.

How to apply it

• Lift the weight with the intention of speed (always under control)
• Work on balance and getting up off the floor/a chair

Joints and progression

The goal is to stimulate without grinding yourself down. Machines and low-risk exercises let you load safely; you progress slowly and respect any discomfort. Moderate joint pain often improves as you strengthen the surrounding muscles.

How to apply it

• Progress gradually; prioritise technique and a pain-free range
• Machines and guided work are good options to start with

Consistency above all

In later life, what you do not use is lost faster. Long-term adherence matters more than the perfect programme. A simple, safe, sustainable plan followed for years beats any advanced routine abandoned within weeks.

How to apply it

• Choose something you can keep up for life
• Better a little consistently than a lot sporadically