Which types of exercise are best for preserving muscle mass as we age?

Target muscles with twice-weekly resistance sessions, add brisk walks for circulation, keep protein steady.

Keep lifting with resistance exercises that challenge every major muscle group two to three times a week, using bodyweight or weights, and gradually increase the load. Include compound moves like squats, pushups, rows, and overhead presses, they recruit more fibers and help preserve strength. Pair those sessions with low-impact cardio like swimming or cycling to support heart health without wearing you down. Don’t forget mobility work to keep joints moving so you can keep hitting the weights. Eat enough protein spread across meals, aim for at least 1.2 grams per kilogram of body weight, and hydrate well. If you have health issues check in with your provider before starting a new plan.

When I hit my mid 50s I realized muscle loss doesn’t just happen to someone else. I committed to three sessions a week focused on resistance training, using dumbbells, kettlebells, and even resistance bands on slower days. I still do a few low-impact cardio sessions to keep my lungs happy, but the lifts kept my posture and energy up. I track progress by noting increases in reps or slightly heavier weights, and I make sure to rest between hard sessions so I recover fully. Protein shakes or hearty protein-rich meals after workouts keep soreness manageable. This routine helps me feel steady on my feet and strong enough for everyday life, and checking in with my doctor keeps the plan safe.