From the mid-thirties, muscle mass declines slowly unless something asks it not to. Resistance training is that ask.
The minimum that works
- Two sessions a week
- Six movements: squat, hinge, push, pull, carry, brace
- Enough weight that the last two repetitions are hard
- Protein at every meal
Two hours a week buys you decades of capability.
Strong is a maintenance job, not a project.
This article is educational and not medical advice. It isn’t a diagnosis or a treatment plan — talk to a qualified clinician before changing what you take.