Strength training for seniors combats sarcopenia

People over 50 experience accelerated loss of muscle mass and strength, known as sarcopenia, with declines of 10‑15 % per decade. Regular resistance exercise can slow this process, preserving mobility, balance and independence.

Health experts recommend two to three 20‑minute strength‑training sessions each week, focusing on whole‑body movements such as chair squats, wall push‑ups, lunges and elastic‑band exercises. Protein intake should be 1.2‑1.6 g per kilogram of body weight daily to support muscle synthesis. Adequate recovery, including at least 48 hours between sessions for the same muscle group, is also advised.

Implementing these measures helps seniors maintain functional ability, reduce fall risk, and improve overall quality of life.