Overview
- The latest guides recommend two to three weekly strength sessions focused on large muscle groups such as legs, back and chest, with beginners starting on machines and progressing to compound free‑weight lifts.
- Protein targets vary by source from roughly 1.2 to 2.0 grams per kilogram of body weight per day, with suggested foods including fish, eggs, dairy, legumes, soy and tofu.
- Cited priorities include Vitamin D, calcium and omega‑3, and a 2024 study reported gains in strength, mobility and lower body fat when training was paired with protein plus Vitamin D and calcium, with some reports involving low‑testosterone cohorts.
- Recovery is emphasized through longer rest intervals, adequate sleep and stress reduction because aging slows muscle repair and elevated cortisol can hinder progress.
- Context from the coverage notes that muscle decline begins in the early 30s and male testosterone typically falls about 1–2% per year after 40, underscoring the need for targeted plans.