Quick guide — PDF download
Muscle Mass Retention Checklist
After 40 we lose muscle every decade unless we give it a reason to stay. This printable guide distils the research into the minimum effective dose — the least training and protein shown to protect muscle and strength as you age — with a weekly tracker to keep yourself honest.
Resistance training — the floor
Two sessions a week, 4–6 compound movements, 2–3 sets of 8–12 reps. That's the minimum effective dose for adults over 50 — and most people never reach it.
Protein and leucine — the signal
1.2–1.6 g of protein per kilogram per day, spread over 3–4 meals, each supplying roughly 2.5–3 g of leucine. Older muscle needs a stronger signal per meal.
A fillable weekly tracker
Name, date and weight boxes you can type into, plus tick-off boxes for sessions, protein targets and sleep — clickable on your computer or phone, or print it and tick by hand.
Get the full checklist
The minimum effective dose of resistance training and leucine-rich protein to protect muscle as you age, with a simple weekly checklist. Every recommendation is referenced to the underlying position stands and trials (PROT-AGE, NSCA, EWGSOP2 and others).
Educational only. This guide is not medical advice, a diagnosis, or a treatment plan. Consult a clinician before changing your exercise or protein intake, particularly with kidney disease, recent illness, or a history of falls.