Dr. Jordan Metzl Urges 2-4 Weekly Strength Sessions to Slow Age-Related Muscle Loss
Updated
Updated · The Washington Post · Jun 15
Dr. Jordan Metzl Urges 2-4 Weekly Strength Sessions to Slow Age-Related Muscle Loss
1 articles · Updated · The Washington Post · Jun 15
Summary
Sarcopenia often begins in people’s 40s, and Metzl says older adults can still slow it by increasing training stimulus rather than accepting muscle loss as inevitable.
Two to four weekly full-body resistance sessions form the core prescription, using Progressive overload and movement patterns such as squat, hinge, push and pull.
25 to 35 grams of protein per meal, eaten two to three times daily, helps counter older muscle’s reduced responsiveness to protein and supports rebuilding after workouts.
Seven hours of sleep, adequate calories and rest are part of treatment because muscle is rebuilt during recovery, while poor recovery raises injury risk.
Creatine may offer modest gains when paired with resistance training, but Metzl says supplements and hormone-style therapies do not replace load, nutrition and recovery.