Exercise, Protein Key for Better Aging

As people age, it’s common to lose muscle mass and strength—a condition known as sarcopenia. In fact, sarcopenia impacts as many as 13% of adults over age 60—and up to 50% of those 80 and older.

Sarcopenia is especially common in women. The loss of strength can make everyday tasks—like walking, opening jars and carrying your groceries—more difficult, and it raises the risk of falls and injuries.

Although sarcopenia causes problems in older adults, the gradual decline of muscle typically begins around age 30, with adults losing about 3% to 5% of muscle mass each decade. The rate of decline speeds up with age, and by 70, many have lost about 15% or more of their lean muscle tissue.

Resistance training is the go-to strategy to slow this decline, and many people also use nutritional supplements—especially protein—to support muscle health. But is one enough without the other? A new study published in Nutrients provides some answers—and points to a practical way forward.

How Was the Study Conducted?

The researchers conducted a network meta-analysis—a method that compares multiple treatments at once by integrating data from previous clinical trials rather than testing one approach at a time. They pooled results from 21 randomized controlled trials involving more than 1,200 middle aged and older women with primary sarcopenia—meaning their muscle loss wasn’t caused by other medical conditions. The women had a mean age of 71, making the findings especially relevant to aging populations.

The interventions compared three approaches: exercise alone (including resistance or strength training), protein supplementation alone (such as whey or soy protein) and a combination of both. Researchers evaluated three main outcomes: muscle strength, measured by handgrip and knee extension tests; muscle mass, assessed through skeletal muscle mass index and appendicular (arm and leg) muscle measurements; and physical function, determined by both usual and maximum walking speed.

What Did the Study Find?

The study team found that combining exercise with protein supplementation led to the greatest improvements in muscle health. Specifically, this combined approach boosted handgrip strength, usual and maximum walking speeds and muscle mass in arms and legs.

Exercise alone significantly improved knee extension strength, which helps activities like standing up and climbing stairs. However, protein supplement by itself didn’t produce meaningful improvements in any measured outcomes.

Interestingly, the authors noted that none of the treatments—whether alone or combined—had a significant effect on overall muscle mass relative to body size.

How Does This Apply to Real Life

This study shows that combining strength training with adequate protein intake can improve muscle mass, strength, and walking speed—key factors that support better function in middle-aged and older women with sarcopenia.

But the message applies broadly. Women of all ages who want to maintain strength and independence should prioritize resistance-based exercise with daily protein intake supporting those gains. 

To get started, aim to incorporate resistance training at least twice a week using body weight exercises, resistance bands or light weights. Be sure to check with your health care provider first if you’ve been sedentary for a long time or have any health conditions.

Strive for a daily protein intake of at least 0.8 grams per kilogram of body weight per day—the 2020–2025 Dietary Guidelines for Americans recommends that most adults 19 and older consume 10% to 35% of their daily calories from protein, which is about 200 to 700 calories for a 2,000 calorie diet. Choose high-quality protein sources like lean meats, low-fat dairy, eggs, soy, nuts, seeds and legumes. 

If you have a hard time eating enough protein each day, consider checking in with a healthcare provider about what kind of protein supplements might be a good option for you.

Our Expert Take

Maintaining muscle as you age is all about staying mobile, independent and resilient. This study reinforces the idea that resistance training is essential and when paired with enough protein, it can significantly improve strength, walking speed and physical function. No matter your age, it’s worth making strength training and protein a consistent part of your routine to support long-term health and quality of life.