There is no shortage of advice on how to stay strong as we get older.
One expert tells us to eat more protein while another insists strength training is the key, and social media is full of protein powders, gym programs and promises of reversing the ageing process.
But a large review of clinical research suggests the answer may be far less complicated.
According to an analysis of decades of randomised controlled trials, highlighted by health publication MindBodyGreen, older adults achieved the greatest gains in muscle mass, strength and physical function when resistance training was combined with adequate protein intake.
Neither strategy delivered results as consistently on its own.
Age-related muscle loss, known as sarcopenia, affects millions of older people worldwide and is associated with an increased risk of falls, fractures, frailty and the gradual loss of independence.
The review examined studies involving healthy older adults living in the community, as well as people who were frail, hospitalised or already experiencing significant muscle loss.
Across the board the one pattern that emerged was the people who combined strength-based exercise with higher protein intake generally experienced better outcomes than those relying on exercise alone or nutrition alone.
Researchers reported improvements in muscle mass, handgrip strength, walking speed and overall physical function — measures closely linked to an older person’s ability to remain active and independent.
Protein provides the building blocks muscles need to repair and grow but the problem is that ageing muscles do not respond as efficiently as they once did.
Researchers refer to this as “anabolic resistance”, a natural process in which older muscles become less sensitive to the muscle-building signals triggered by protein. In simple terms, the amount of protein that worked well at 30 may not have the same effect at 70.
This is where resistance training comes in. Exercises that challenge muscles through weights, resistance bands or bodyweight movements appear to make muscle tissue more responsive to protein, helping the body put those nutrients to better use.
The research found that while protein supplementation alone could improve some measures of muscle health, combining it with resistance training produced the most consistent gains in both strength and function.
Perhaps the most encouraging aspect of the research is that the benefits were not limited to people in the 50s and 60s.
Many of the studies included older adults in their 70s and 80s, including people who were frail, living with sarcopenia or recovering from illness. The improvements in strength, mobility and physical function suggest it is rarely too late to benefit from a combination of resistance exercise and adequate protein intake.
For older adults, maintaining muscle is about preserving the ability to do everyday tasks that support independence and quality of life, such as getting out of a chair without assistance, climbing a flight of stairs, carrying shopping bags, and so importantly, maintaining balance on uneven ground.
These are the activities that often determine whether someone can continue living independently.
The findings also challenge a common assumption that walking alone is enough. Walking remains one of the best forms of exercise for cardiovascular health and general wellbeing, but it does not place the same demands on muscles as resistance training.
Even modest strength exercises using resistance bands, light dumbbells, body weight or supervised gym equipment can help older adults maintain muscle and function as they age.
The findings do not mean older Australians need to spend hours lifting heavy weights as many of the exercises used in studies were straightforward and practical: chair squats, step-ups, resistance band exercises, wall push-ups and light free weights, which can all form part of an effective strength-training routine.
Researchers generally recommend resistance training two or three times a week, allowing recovery time between sessions.
Walking remains excellent for cardiovascular health and mobility, but it does not provide the same muscle-building stimulus as dedicated strength work.
The review highlighted the value of high-quality protein sources, such as eggs, fish, lean meat, chicken, dairy foods such as Greek yoghurt and cottage cheese, along with legumes and beans.
Many experts recommend spreading protein intake across the day rather than consuming most of it at dinner, including protein at breakfast, lunch and dinner which may help support muscle maintenance as we age.
Some studies also found benefits from whey protein supplements, particularly when combined with exercise. For people struggling to eat enough protein through food alone, a supplement may be worth discussing with their doctor or an accredited practising dietitian.
There is no magic food and no miracle exercise program, yet the message emerging from this research is encouraging.
Muscle loss may be a common part of ageing, but it is not something we are powerless against.
Whether you’re 55 or 85, the evidence suggests that regular strength training combined with adequate protein intake can help support muscle health, mobility and independence.
When it comes to healthy ageing, protein and exercise are not competing strategies: they are partners, and together they may offer one of the most effective ways to stay active, capable and confident in later life.
Source: Analysis of randomised controlled trials on muscle health in older adults, as reported by MindBodyGreen.