Research
Adherence
Aggressive resistance training is the most effective intervention to offset anabolic resistance and improve muscle mass and function in older adults, especially when combined with adequate protein intake.
Engage in regular, aggressive resistance training and ensure you consume enough protein. This is the most effective way to maintain muscle and metabolic health as you age.
GoodSupportsHIGH confidence
Metabolic abnormalities with aging seem to be most readily addressed by aggressive resistance training, which can offset some, but not all, of the anabolic resistance in muscle (77). The beneficial effects of resistance exercise on skeletal muscle mass and strength are enhanced by provision of adequate protein intake (109).
Why this rating
Based on multiple human studies cited.
Source
Metabolic changes in aging humans: current evidence and therapeutic strategies
Allyson K. Palmer et al. · Journal of Clinical Investigation · 2022
DOI 10.1172/jci158451
narrative_reviewCited 300×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
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Related findings · Adherence
- Regular physical activity (at least 150 minutes/week of moderate-intensity) reduces all-cause and cardiovascular mortality by 20-30% and lowers the risk of type 2 diabetes by 25-35%.Strong
- Increasing physical activity from a sedentary lifestyle to an active one in middle adulthood significantly reduces the risk of coronary events compared to remaining sedentary.Strong
- Resistance exercise is the only intervention capable of consistently restoring muscle function and strength in sarcopenia, partially overcoming age-related anabolic resistance.Strong
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