How Modern Research is Rewriting the Rules of Ageing
There’s something rather satisfying about watching conventional wisdom collapse under the weight of good science. For decades, we’ve been told that ageing inevitably means decline – that somewhere around retirement age, our bodies begin an inexorable slide towards frailty. Turns out, this is rubbish.
The truth, as revealed by a growing body of research from institutions across North America and Europe, is far more encouraging. Your muscles, it seems, didn’t get the memo about mandatory decline.
When Science Meets Reality
Dr Stuart Phillips at McMaster University has been studying muscle protein synthesis for over 25 years, accumulating more than 31,000 citations in the process. His findings are striking: when researchers put 65–85-year-olds through a weight-training programme, the oldest participants—those pushing 85—gained muscle at virtually the same rate as those twenty years younger.
This isn’t feel-good pseudoscience. Phillips uses stable isotope tracers to track exactly what happens to proteins in ageing muscle tissue. His conclusion is unambiguous: the machinery for building muscle remains remarkably intact, even in advanced age.
“Most research shows that men build muscle just as quickly at sixty years old as they do at eighteen,” Phillips states. “There may be a slight disadvantage, but that disadvantage is so trivial as to be virtually undetectable.”
The implications are profound. If an 85-year-old body can increase quadriceps size by 11% in just 12 weeks of training, as Phillips’s research demonstrates, then perhaps we need to reconsider what we mean by “age-appropriate” exercise.
The European Perspective
Across the Atlantic, the picture is equally encouraging. European researchers studying sarcopenia—the technical term for age-related muscle loss—have found that resistance training combined with adequate protein intake can not only halt decline but actually reverse it.
The numbers are sobering: by 2100, one in three Europeans will be over 65. But this demographic shift needn’t be the crisis many predict. Research from multiple European centres suggests that maintaining muscle mass could transform how we age as a society.
European longevity clinics, from Prague to London, are now focusing primarily on muscle health rather than traditional disease treatment. The Premium Longevity Clinic in Prague, for instance, evaluates functional exercise capacity and designs personalised training prescriptions specifically to prevent disability.
The American Pioneers
Meanwhile, Dr Roger Fielding at Tufts University’s Nutrition, Exercise Physiology and Sarcopenia Laboratory has spent decades studying what he calls “successful ageing.” His research focuses on the mechanisms that contribute to age-related muscle decline and, crucially, how to interrupt them.
Fielding’s work reveals that about 30% of adults over 70 struggle with basic activities like walking or stair climbing—not because decline is inevitable, but because they’ve lost muscle mass that could be regained.
“The majority of people as they get older have a number of chronic diseases or conditions, all of which contribute to the worsening of physical function,” Fielding observes. “But there’s still this underlying loss of physical functioning that we can address.”
Dr Gabrielle Lyon, founder of the Institute for Muscle-Centric Medicine, takes this further. A board-certified physician with fellowship training in geriatrics and nutritional sciences, Lyon argues that we’ve been fighting the wrong battle entirely.
“We are not overfat. We are under-muscled,” Lyon states. Her research suggests that muscle tissue isn’t just important for mobility—it’s central to metabolic health, immune function, and cognitive performance.
“Skeletal muscle is the largest endocrine organ system in the body. When you think about it, you go to the doctor and you get your heart checked, your lungs, your thyroid—and yet we completely overlook the skeletal system, an organ system that makes up 40 percent of body weight. We have to measure strength as well, whether it’s via hand grip strength, walking speed, or how many push-ups, sit-ups, or squats one can do.”
— Dr Gabrielle Lyon, Forever Strong
The Protein Imperative
The nutritional requirements for maintaining muscle change dramatically with age. While younger adults can stimulate muscle protein synthesis with 20 grams of protein, people over 65 need 40–50 grams at one sitting to achieve the same effect.
Dr Lyon recommends 1.2–1.6 grams of protein per kilogram of body weight daily—roughly 100 grams for most adults, nearly double the standard recommendation. This isn’t academic theory; it’s based on measured changes in muscle protein synthesis rates.
In other words, our capacity to utilise the protein that we eat is less effective as we age. To counter this, older people have to eat more protein. Here’s what this looks like in practice:
Breakfast (35g protein):
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3 whole eggs scrambled with 2 egg whites
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1 slice wholegrain toast
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1/2 cup Greek yoghurt mixed with 1 scoop whey protein powder
Lunch (40g protein):
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6 oz grilled salmon
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Large mixed salad with olive oil dressing
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1/2 cup quinoa
Dinner (35g protein):
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5 oz lean beef or chicken breast
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Roasted vegetables
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Sweet potato
Post-workout shake (25g protein):
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1 scoop whey protein
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1 banana
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1 cup milk
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Handful of spinach
The timing matters too. Lyon emphasises making the first meal protein-focused: “This alone will make all the difference in the world—from a muscle perspective, from a body composition perspective, from a satiation perspective.”
The Training Reality
The exercise prescription is refreshingly straightforward. Patricia Greaves, founder of StrongHer Personal Training and a specialist in training women over 40, advocates strength training as the “#1 exercise for longevity.”
For people over 65, the approach shifts slightly. Dr Lyon recommends focusing on muscular endurance—higher repetitions with moderate weights. But the fundamental principle remains: progressive resistance training is non-negotiable.
Here’s a practical starting framework:
Week 1–2: Foundation
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Bodyweight squats: 2 sets of 8–12
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Wall push-ups: 2 sets of 8–12
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Seated rows with resistance band: 2 sets of 8–12
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Standing calf raises: 2 sets of 12–15
Week 3–4: Progression
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Add light dumbbells (2–5 lbs)
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Increase to 3 sets
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Add planks: hold for 15–30 seconds
Week 5+: Advancement
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Gradually increase weight
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Progress to regular push-ups
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Add more complex movements
The key insight from research is that slow, controlled movements with lighter weights can be just as effective as heavy lifting for muscle development in older adults. The muscle fibres respond to challenge, not necessarily to maximum load.
The Success Stories (All Documented)
The research comes alive in the stories of those who’ve applied these principles. These aren’t fictional inspirations—they’re documented cases that illustrate what’s possible.
Ernestine Shepherd holds the Guinness World Record as the world’s oldest competitive female bodybuilder at 81. She began serious training at 56, proving that it’s never too late to start.
In her late fifties, she and her sister wanted to go on a beach holiday. Each was horrified by what they saw in the mirror. Neither had worn a swimming costume for years. They quickly made a pact—to reform their bodies.
Then her sister had an idea: why not aim for the Guinness Book of Records as the oldest bodybuilding sisters? So they began training in earnest. Sadly, Velvet became ill. In memory of her, Ernestine decided she’d carry on. At age 71, she achieved her ambition.
Ernestine also had very clear ideas about the look she wanted. She asked her trainer, Mr Universe Yohnnie Shambourger, to ensure that she didn’t bulk up in a way that looked unnatural. She wanted a toned body—not something mannish and forced with blood vessels straining beneath the skin.
Move over, Arnold Schwarzenegger
Another mega-performer was the eccentric but fabulous showman Jack LaLanne. On his 70th birthday in 1984, handcuffed, shackled, and fighting strong winds and currents, he towed 70 rowboats, each containing one person, from the Queen’s Way Bridge in Long Beach Harbour to the Queen Mary—a full mile.
Clint Eastwood, inspired by the film Million Dollar Baby, worked tirelessly to maintain a high fitness level. In his heyday, he could lift 300 pounds. In his 70s, this dropped to around 200. For him, the important thing was to keep lifting—rather than flop into a deckchair.
Of course, not everyone has the advantages or contacts of a Hollywood star. Jim Shaffer, 81, still competes in bodybuilding contests. He got serious about fitness at 54 when he quit smoking, entered his first competition at 68, and now works as a personal trainer.
Lee Labrada, though “only” 61, maintains muscle definition impressive at any age. His approach emphasises consistency over intensity—training almost daily with moderate loads and high repetitions.
Robby Robinson, now in his 70s, continues to train with the same principles he used during his competitive career: high volume (15–20 sets per muscle group), varied rep ranges, and what he calls “muscle confusion” through exercise variation.
These aren’t genetic anomalies or people reliant on pharmaceuticals. They’re individuals who understood that muscle responds to the right prompts, regardless of date of birth.
The Metabolic Connection
Perhaps most importantly, research from the National Health and Nutrition Examination Survey involving over 3,600 participants found that muscle mass index was a better predictor of longevity than body mass index. Those in the highest quartile for muscle mass had significantly lower mortality rates.
Dr Martha Gulati at Cedars-Sinai explains why: “Building muscle mass is especially important for older adults because muscle loss occurs naturally with ageing and increases rapidly after 60.” But it’s not just about strength. Muscle tissue is metabolically active, contributing to glucose regulation, immune function, and hormonal balance.
The Female Factor: Why Women Face a Steeper Climb
Women face a particularly acute challenge in maintaining muscle mass. Dr Gabrielle Lyon’s research reveals that women begin losing muscle earlier and more rapidly than men, with menopause acting as a biological accelerant.
“During menopause, sex hormones decrease, insulin resistance increases, blood flow decreases, your protein signalling decreases,” Lyon explains. This hormonal cascade creates a “perfect storm” for muscle loss. While men typically see accelerated decline after age 70, women hit this wall around 65. The loss isn’t gradual—Lyon’s studies show that women can lose muscle “much faster than men” during this transition.
The implications extend beyond strength. Lyon emphasises that “lifting is non-negotiable for women, especially in midlife” because the window for building “muscle savings accounts” narrows dramatically after menopause. Women entering their 60s without adequate muscle mass face a steeper decline, making daily tasks increasingly difficult. Her research suggests women should increase both protein intake (ideally 1 gram per pound of ideal body weight) and training intensity during perimenopause to offset hormonal disadvantage. This isn’t about vanity—it’s about maintaining independence in later life.
The Path Forward
The science is clear, but consistency is essential. Dr Fielding emphasises: “The benefits of exercise are real, and they are substantial. However, if you don’t continue the exercise programme, the benefits go away.”
This isn’t about becoming a bodybuilder at 70—which is just as well. Overdo it and the opposite sex may beat a hasty retreat. Many associate extreme bodybuilding with self-absorption. For example, the Daily Mail found that women preferred singer Olly Murs before he became unnaturally lean—some even said it made him look older and strained.
In short, it’s more about balance than becoming a muscle obsessive. It’s about maintaining the capacity for independence.
The prescription is surprisingly simple: adequate protein at every meal, progressive resistance training several times per week, and the understanding that your body’s capacity for adaptation doesn’t expire at 65. Or as Dr Lyon puts it:
“Muscle is the currency of longevity that can’t be bought or bargained for.“
