Experts Urge 3 Weekly Strength Sessions After 50 to Slow Sarcopenia

3 articles · Updated · AOL · Aug 13

After age 30, muscle loss begins naturally, and falling estrogen during perimenopause and menopause can speed that decline for women in their 50s, making resistance training a key defense against sarcopenia.
Nikki Ternay recommends lifting at least 3 days a week, training each muscle group with 2 to 3 exercises for 3 to 5 sets of 6 to 12 reps, using weights that make the final reps challenging.
Beginners should first learn proper form—starting with bodyweight squats, lunges and pushups if needed—and use 15 to 20 minutes of warmup plus 10 to 15 minutes of cooldown to reduce injury risk and soreness.
Protein intake also matters: 25 to 30 grams per meal can support muscle repair and strength gains, while dynamic and static stretching improve mobility needed for safer lifting and daily movement.
Higher muscle mass is linked to better bone density, blood sugar control and independence later in life, with lower risks of conditions including diabetes, osteoporosis, heart disease and obesity.