Dosage Lookup
Sarcopenia & Muscle Loss
Universal
consensus
Consensus Protocol
Dosage
- Resistance training 3-4x/week is the consensus
- Lyon: a 3-day full-body split
- Hyman/Phillips: 2-4 sessions of 30-60 min
- Protein: ~1g per pound of ideal body weight (Lyon, ~2
- 2 g/kg) to ~1
- 2-1
- 6 g/kg (Hyman), split across meals with ~30-50g (and ≥2-3g leucine) per meal
- Add creatine monohydrate 3-5g/day (see Creatine report)
Form
- Progressive overload on compound, multi-joint movements (Lyon, Hyman, Galpin)
- Hypertrophy works across a wide rep range (~8-40 reps) if sets are taken close to failure (Schoenfeld), but include heavier strength and explosive power work — power/rate-of-force matters most for older adults and fall prevention (Schoenfeld, Attia)
- Bodyweight/bands count when starting
Timing
- Total daily protein matters more than timing for younger, trained people
- timing matters more with age and anabolic resistance — anchor protein around training, prioritize the first meal (~30g) and a pre-sleep protein feeding, and a fast-absorbing shake helps older adults overcome anabolic resistance (Lyon, Attia, Phillips)
- Resistance before cardio if combined in one session
Notes
- Muscle is trainable at any age — start gradually with good form and progress load over time
- Protect muscle hardest during 'catabolic crises' (illness, injury, bed rest) and on GLP-1 drugs (keep training + protein up
- track body composition, not just scale weight)
- D3-creatine dilution is an emerging way to measure true muscle mass
- Some meds (statins, PPIs, fluoroquinolones, high-dose ibuprofen) may impair muscle — discuss with your clinician, don't stop prescribed meds on your own
Expert Positions
What Each Expert Says
Huberman covers muscle most deeply through his guest series with Dr. Andy Galpin and his episode with Dr. Gabrielle Lyon. Galpin frames training for strength and hypertrophy as essential for longevity — the primary tool to combat 'neuromuscular aging' and preserve independence — and notes strength loss with age is largely driven by lack of stimulus, not inevitability. Lyon reframes skeletal muscle as an endocrine 'organ of longevity,' stresses 30-50g of high-quality protein per meal to overcome age-related anabolic resistance, and prescribes a practical 3-day full-body resistance program built on compound movements.
Unlock Expert Deep Dives
See exactly what each expert recommends — specific dosages, forms, timing protocols, and video citations with timestamps.
Cancel anytime