Adherence
Performing low-load resistance training (30% 1RM) three times per week during a period of reduced physical activity (step-reduction) prevents muscle mass loss and maintains muscle protein synthesis rates in older men.
If you are older and your daily activity drops significantly (e.g., due to illness or injury), perform light resistance exercises (using about 30% of your maximum lifting capacity) three times a week. This simple routine can help preserve your muscle mass and strength, even if you are not walking as much as usual. You do not need to lift heavy weights to get this benefit.
We conclude that low-load RT, but not supplementation with CIT, can attenuate the deleterious effects of SR in aging muscle.
Why this rating
Randomized controlled trial with a unilateral leg model, though the sample size is modest (n=30) and duration is short (14 days).
Source
Low-load resistance training during step-reduction attenuates declines in muscle mass and strength and enhances anabolic sensitivity in older men
Michaela C. Devries et al. · Physiological Reports · 2015
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