Muscle loss, also known as sarcopenia, is common with aging—but it doesn’t have to be inevitable. A new meta-analysis published in the Journal of Nutrition, Health & Aging analyzed data from thousands of participants to identify the most effective ways to maintain muscle strength, mass, and function as we age.
The study examined 96 randomized controlled trials, focusing on exercise types, nutrition, and overall muscle health. Researchers found that combining strength and balance training with adequate protein intake produced the most significant improvements. Participants who followed this combination saw better walking speed, grip strength, lean muscle mass, overall performance, and balance.
Simply eating protein without exercise resulted in minor gains in muscle mass and did not meaningfully improve strength or mobility.
Experts explain why this combination works. Dr. Bert Mandelbaum, a sports medicine specialist and orthopedic surgeon at Cedars-Sinai Orthopaedics, emphasizes that supporting “playspan”—the ability to remain physically active as we age—requires a comprehensive approach. Strength, balance, and nutrition work together to maintain mobility and longevity.
Protein intake is particularly important because aging muscles become less responsive to dietary protein, a process called anabolic resistance. Registered dietitian Scott Keatley notes that higher protein intakes help trigger muscle protein synthesis throughout the day. While the Recommended Daily Allowance is 0.8 grams per kilogram of body weight, active older adults may benefit from around 1.2 grams per kilogram or slightly higher.
Strength training provides the necessary signal for muscles to grow. Without mechanical loading, amino acids from protein may be used for energy or maintenance instead of building new muscle tissue. The national guidelines recommend at least two days per week of muscle-strengthening activity, with three to five sessions providing additional benefits.
Balance exercises are also critical. Experts suggest moves like single-leg stands, marching in place, or alternating reverse lunges, performed for 10 to 15 minutes a few times per week, either alongside strength workouts or separately.
The key takeaway is that preventing muscle loss requires all three elements—strength training, balance exercises, and protein intake. Focusing on just one is unlikely to produce meaningful results. Dr. Mandelbaum emphasizes the importance of combining these approaches for significant impact, while Keatley adds that improvements are possible at any age with the right strategy.
With this evidence-based formula, older adults can actively fight sarcopenia and maintain strength, mobility, and independence for years to come.
