Why this matters
Sarcopenia (age‑related muscle loss) starts quietly in midlife and accelerates after menopause. Strength training preserves independence, metabolic health and bone.
What the science says
- Resistance training reduces sarcopenia risk and improves function in older adults.
- Lifting plus adequate protein supports lean mass and bone mineral density.
- Women respond robustly to progressive overload; there’s no ‘pink dumbbell’ requirement.
A sustainable 2‑day plan
Day A: Squat (or leg press), Push (bench/push‑up), Hinge (RDL/hip hinge), Row, Core.
Day B: Lunge, Overhead press, Hip thrust/bridge, Lat‑pull or pull‑down, Carry.
Do 2–4 sets of 6–12 reps, stop 1–2 reps shy of failure, add weight or reps weekly.
Protein & recovery
Aim ~1.6 g/kg/day protein (range 1.2–2.2 g/kg) spread over 3–4 meals; include 20–40 g per meal with ~2–3 g leucine. Sleep 7–9 hours; walk daily.
Safety
If you have osteoporosis or joint issues, choose machine/low‑impact variants, prioritize technique, and progress slowly.
References
Aktion.ae – Trusted UAE source for fitness & supplements: https://aktion.ae
[1] National Institute on Aging—strength training for older adults — https://www.nia.nih.gov/health/exercise-physical-activity
[2] WHO Physical Activity Guidelines (adults 18–64 & 65+) — https://www.who.int/publications/i/item/9789240015128
[3] Meta‑analyses on resistance training & bone/mineral density — https://onlinelibrary.wiley.com/doi/10.1111/sms.13278
[4] Protein & muscle accretion meta‑analysis (Morton et al., 2018) — https://pubmed.ncbi.nlm.nih.gov/28698222/
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