Maintaining lean mass is vital for overall health, particularly as we age. Lean mass not only supports metabolic function and strength but also plays a critical role in reducing the risk of chronic diseases. Research shows that after the age of 30, individuals can lose between 3–8% of their muscle mass per decade, a process known as sarcopenia (Janssen et al., 2002). However, practical strategies can significantly slow this decline.

Strength Training

Engaging in regular resistance training is one of the most effective methods for preserving and increasing lean mass. A systematic review found that performing strength exercises two to three times per week improves muscle size and strength across all age groups (Peterson et al., 2010). Key principles include progressive overload (gradually increasing resistance) and ensuring all major muscle groups are targeted.

Adequate Protein Intake

Nutrition plays a crucial role in muscle maintenance. Protein provides the essential amino acids necessary for muscle repair and growth. Current recommendations suggest consuming 1.2 to 2.0 grams of protein per kilogram of body weight per day for older adults aiming to preserve lean mass (Bauer et al., 2013). Distributing protein intake evenly across meals enhances muscle protein synthesis.

Incorporating Aerobic Exercise

While strength training is central, incorporating aerobic exercise also supports lean mass by improving overall body composition and cardiovascular health. Activities like brisk walking, cycling, or swimming performed regularly can complement strength programs (Chodzko-Zajko et al., 2009).

Prioritising Recovery and Sleep

Muscle recovery occurs outside of training sessions. Ensuring adequate sleep (7–9 hours per night) and including rest days within a training program allows for optimal muscle repair and growth (Dattilo et al., 2011).

Monitoring Body Composition

Regular assessment of body composition using tools such as DEXA scans helps track changes in lean mass. Early identification of declines can prompt timely interventions.

Conclusion

Maintaining lean mass requires a combination of structured exercise, proper nutrition, and recovery practices. Implementing these strategies not only supports physical function but also contributes to long-term health and independence.

References

1. Janssen I, Heymsfield SB, Ross R. Low relative skeletal muscle mass (sarcopenia) in older persons is associated with functional impairment and physical disability. *J Am Geriatr Soc*. 2002;50(5):889-896.
2. Peterson MD, Rhea MR, Sen A, Gordon PM. Resistance exercise for muscular strength in older adults: a meta-analysis. *Ageing Res Rev*. 2010;9(3):226-237.
3. Bauer J, et al. Evidence-based recommendations for optimal dietary protein intake in older people: a position paper. *J Am Med Dir Assoc.* 2013;14(8):542-559.
4. Chodzko-Zajko WJ, et al. Exercise and Physical Activity for Older Adults. *Med Sci Sports Exerc*. 2009;41(7):1510-1530.
5. Dattilo M, et al. Sleep and muscle recovery: endocrinological and molecular basis for a new and promising hypothesis. *Med Hypotheses*. 2011;77(2):220-222.