Research
Adherence
Resistance training is the most effective form of exercise for improving protein synthesis rates and reversing muscle loss, superior to aerobic exercise alone.
Do resistance training (lifting weights or using resistance bands) at least twice a week. This is more important for building muscle than just walking or cycling. Work with a physical therapist to adapt the exercises to your strength level.
GoodSupportsHIGH confidence
Aerobic exercise is encouraged, but it is resistance training that has been shown repeatedly to improve rates of protein synthesis and reverse muscle loss.
Why this rating
Supported by cited guidelines (ESPEN, ACSM) and systematic reviews.
Source
The Underappreciated Role of Low Muscle Mass in the Management of Malnutrition
Nicolaas E.P. Deutz et al. · Journal of the American Medical Directors Association · 2018
narrative_reviewCited 194×
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