For Older Muscle Quality, Lifting Weights Beat Supplements and Cardio
Graded Strong — meta-analysis of 41 randomized trials with 3,141 adults aged 60 and over, each lasting at least 8 weeks, though results varied widely across studies.
- Design
- Review
- Participants
- 3,141
- Duration
- —
- Funding
- One author has a Japanese patent application for a muscle ultrasound analysis…
This review suggests resistance training is the best-supported way to improve muscle quality after 60.
Looking at dozens of trials in adults over 60, resistance training was the only thing that clearly improved muscle quality (strength relative to muscle size). Cardio, combined training, and nutrition supplements on their own didn't show clear gains. The results varied a lot between studies, so the supplement question stays open rather than settled.
Conflict of Interest Disclosure: One author has a Japanese patent application for a muscle ultrasound analysis program.
Disclaimer: Research summaries are provided for informational purposes only and do not constitute medical advice. Always consult a qualified healthcare professional before making changes to your health routine.
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