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Turning 60 or older doesn’t mean we have to resign ourselves to losing strength, mobility, or independence. Over time, some people notice that they have difficulty getting up from a chair, climbing stairs, carrying things for extended periods, or moving objects they could previously handle easily. These changes may be related to a decrease in muscle mass, known as sarcopenia, although they can also have other causes that require medical evaluation.

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To maintain and regain strength, two factors are especially important: resistance training and sufficient protein intake. Nutrition provides the necessary nutrients to maintain and repair tissues, while exercise provides the stimulus that helps muscles adapt and strengthen. No miracle spoonful can replace this combination.

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Why is it important to train your muscles?

Muscles aren’t just for lifting weights. They also play a role in balance, posture, joint stability, and everyday activities. When muscles weaken, walking can become more difficult, and the risk of falls increases.

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Resistance training includes activities such as repeatedly standing up from a chair, using resistance bands, lifting light weights, or performing controlled movements against body weight. When practiced regularly and progressively, it can improve muscle strength in older adults.

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It’s not necessary to start with intense workouts. It’s best to adapt the exercises to each person’s fitness level , increase the difficulty gradually, and respect recovery periods.

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How much protein does an elderly person need?

Proteins provide amino acids that the body uses to maintain and repair muscles. They are found in foods such as eggs, fish, chicken, milk, yogurt, soy, beans, and lentils.

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Protein requirements depend on weight, physical activity , nutritional status   , and existing medical conditions. For healthy older adults, some specialist recommendations suggest an intake of around 1.0 to 1.2 grams of protein per kilogram of body weight per day, and in certain situations, more may be necessary. However, there is no single amount that is appropriate for everyone.   

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People with kidney disease, especially those with protein restrictions, should receive individualized guidance before increasing their protein intake. It’s also unnecessary to buy expensive supplements if protein needs can be met through food.

Distributing protein intake across    meals is often a practical strategy. After training, a    meal that includes protein and carbohydrates can aid recovery, but it’s not necessary to eat within the first 30 minutes to reap the benefits.