The Activator
Exercise — specifically progressive resistance training — is what signals muscle to use dietary protein and grow. Without it, extra protein alone does little; with it, sarcopenia can be slowed and partly reversed.
A Safe Starting Pattern
- 2–3 sessions/week of resistance work (bands, light weights, machines, bodyweight).
- Progress load gradually; consistency matters more than intensity.
- Add balance and walking for fall prevention.
- Hit 1.2–1.5 g/kg protein to feed recovery.
Our Sarcopenia Protein Calculator sets the nutrition backdrop. See senior protein intake and the Sarcopenia hub.
Educational only. If you have frailty, osteoarthritis, or cardiovascular disease, get clearance and modified programming from a clinician or physical therapist.