Adherence
Resistance training, particularly power training, is the most effective strategy to combat sarcopenia by improving muscle strength, power, and physical functioning, with power training showing greater improvements in power performance than strength training alone.
Start resistance training 2-3 times per week. Focus on power training by using lighter weights (20-80% of your max) and moving them quickly. Do 3-4 sets of each exercise. This is more effective than just walking or cycling for maintaining muscle and preventing falls. If you are new to this, start with lighter loads and progress gradually.
Recent evidence on resistance training supports earlier research that it may be the most effective strategy to combat sarcopenia through muscle hypertrophy and increased muscular strength and power... Many published studies of power training used 3–4 sets at intensities of 20%–80% of 1 RM, 2–3 times per week for 8–16 weeks. All of these studies reported significant improvement in strength and power, with some reporting improved measures of physical functioning.
Why this rating
The paper cites systematic reviews, multiple RCTs, and a Cochran review with 6,700 participants, indicating strong evidence for resistance training's efficacy.
Source
Advantages of dietary, exercise-related, and therapeutic interventions to prevent and treat sarcopenia in adult patients: an update
Debra L. Waters · Clinical Interventions in Aging · 2010
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