Veteran heart surgeon Dr. Jeremy London, who has practiced for more than 25 years, recently offered straightforward guidance for older adults. He warns that relying only on walking, gentle stretching or light classes may not be enough; adding resistance work — whether with free weights, resistance bands or bodyweight moves like squats and push-ups — helps maintain the strength needed for daily life.
Dr. London points out that ageing brings a reduced muscular response to both exercise and dietary protein, a phenomenon known as anabolic resistance. In simple terms, the muscles become less efficient at rebuilding and repairing themselves, so the same routines or protein amounts that used to work may no longer be enough.
Muscle loss tends to begin subtly in the 30s and becomes more apparent after age 60. According to Dr. London, people may lose roughly 3% to 8% of muscle mass each decade, with the decline accelerating over time. As muscle dwindles, everyday tasks such as climbing stairs, carrying groceries or walking longer distances grow harder.
Muscle does more than provide visible strength: it shields bone, helps manage blood sugar, supports posture and balance, and speeds recovery from illness or injury. When muscle mass falls, the risks of falls, weaker bones and slower healing all rise.
To slow or reverse that decline, Dr. London recommends resistance training that challenges the muscles. Regularly working the muscles against load sends a powerful signal to the body to rebuild, and such improvements are possible even in later decades of life.
Nutrition matters too. He advises older adults to aim for roughly 1.2 to 2.2 grams of protein per kilogram of body weight each day, adjusted for age and health conditions, to support muscle repair and growth. Paired with strength-focused exercise, this approach helps preserve independence and mobility.
Dr. London’s message is practical and encouraging: while ageing cannot be stopped, the way we age can be shaped by steady habits that build and protect muscle. As always, anyone with existing health issues should consult their doctor before beginning new exercise programs or major dietary changes.
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