Sarcopenia is the age-related loss of muscle mass and strength. A 2025 systematic review and meta-analysis in Aging Clinical and Experimental Research looked at which resistance training prescriptions help.
What the review found
The analysis included 24 randomised controlled trials with 951 participants. Resistance training significantly improved handgrip strength, gait speed, knee extension strength, the timed up and go test and the five-times sit-to-stand test. It did not significantly improve some other measures, including the short physical performance battery and a muscle-mass index.
How big were the benefits?
The authors concluded resistance training probably improves muscle strength and physical function in older adults with sarcopenia. However, the improvements in grip strength, gait speed and the performance tests did not exceed their minimal important difference thresholds, which indicates little to no clinical benefit on average. They reported that the type of resistance training and the training frequency were key factors.
What this means
- Strength training is still a sensible part of healthy ageing, but expect modest gains from a short programme.
- The type and frequency of training seemed to matter, so structured, supervised programmes are worth asking about.
- Protein and overall activity also play a role.
- Talk to a doctor or physiotherapist before starting, especially with health conditions.
See what meta-analyses show about protein powder for the nutrition side.
Frequently asked questions
Does strength training help older adults with sarcopenia?
A 2025 meta-analysis of 24 trials found improvements in grip strength, gait speed, knee extension strength and functional tests.
Are the improvements large?
The authors said the average improvements did not exceed the minimal important difference thresholds, indicating little to no clinical benefit overall.
What matters in the programme?
The authors found resistance type and training frequency were key factors.
References
- Yan R et al. (2025). Optimal resistance training prescriptions to improve muscle strength, physical function, and muscle mass in older adults diagnosed with sarcopenia: a systematic review and meta-analysis. Aging Clin Exp Res. PubMed 41212331
General information, not medical advice. Check with a doctor before starting a new training routine. Last updated 28 October 2026.
