Mixed
Age-related skeletal muscle atrophy and loss of motor units are inevitable biological processes that begin around age 50, but their functional impact (weakness, frailty) can be significantly slowed or ameliorated through well-designed resistance training programs.
If you are over 75 and have been sedentary, starting a supervised resistance training program at least three times a week can significantly improve your muscle mass, strength, and power. The program should progressively increase the load as you get stronger and include different types of muscle contractions. While this won't stop aging entirely, it can dramatically slow down the loss of function and help prevent frailty.
The success of the master athletes and of previously sedentary elderly who undertake well-designed, carefully administered training programmes provide dramatic evidence that age-associated atrophy, weakness and fatigability can be slowed, but not halted.
Why this rating
Based on a comprehensive review of multiple human and animal studies, including direct fiber counts and motor unit measurements.
Source
AGE‐RELATED CHANGES IN THE STRUCTURE AND FUNCTION OF SKELETAL MUSCLES
John A. Faulkner et al. · Clinical and Experimental Pharmacology and Physiology · 2007
DOI 10.1111/j.1440-1681.2007.04752.x
Related findings · Mixed
- Bariatric surgery (VSG and RYGB) is the most effective and sustainable treatment for obesity, producing marked and sustained weight loss that non-surgical interventions cannot match.Strong
- Severely protein-deficient diets (2–3% energy) induce lean body mass loss and metabolic imbalance, whereas adequate protein intake (0.66 g/kg/d minimum) is a prerequisite for maintaining muscle, bone, and physiological function.Strong
- For patients with Class III obesity (BMI >39.9 kg/m2), metabolic bariatric surgery (MBS) is significantly more effective than any currently approved medication, with BilioPancreatic Diversion (BPD) showing the highest estimated weight loss.Strong
This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →