09/26/2026
đź’Ş Muscle is a use-it-or-lose-it asset, and it matters more every year.
As we age, we naturally lose muscle mass (sarcopenia) and strength (dynapenia). That affects balance, getting up from a chair, carrying groceries, and staying independent. And if you're losing weight, whether through diet or a medication, protecting muscle matters even more, since some of the weight lost can come from lean tissue.
The good news: muscle responds at any age. A review from Ohio University researchers highlights a classic study where adults in their 90s increased leg strength by an average of 174% and walked 48% faster after just 8 weeks of progressive strength training.
Practical ways to start this week, from the review:
✅ Train 2–3 days a week on non-consecutive days (e.g., Mon/Wed/Fri), working all major muscle groups.
✅ Start easy. Spend the first 1–2 weeks doing just one set of each exercise, focused on good form.
âś… Favor movements that use several joints, like leg press, chest press, rows, and squats. They build strength that carries into daily life.
✅ Make it challenging. Light, easy reps aren't enough to build muscle. Pick a weight where the last few reps of a 12–15 rep set feel hard.
âś… Keep progressing. When the reps get easy, add weight, reps, or sets. Reassess roughly monthly.
âś… No gym? No problem.
• Stand up from a chair with arms crossed. Make it harder with a lower seat or by holding weight.
• Squat holding a milk jug in each hand (half-full, then full).
• Carry groceries and lift them onto a shelf.
• Do one-arm rows with a dumbbell or jug.
âś… Get guidance if you're new or have health conditions. A physical therapist or exercise physiologist can help you start safely, and check with your healthcare provider before beginning a new program.
It's never too late to start. đź’Ş
📖 Source: Law TD, Clark LA, Clark BC. Resistance Exercise to Prevent and Manage Sarcopenia and Dynapenia. Annu Rev Gerontol Geriatr. 2016;36(1):205–228. doi:10.1891/0198-8794.36.205
