How do I stay strong as I get older?

Muscle and bone are lost steadily from midlife unless you train them. Every expert on our list puts resistance training near the top.

What the experts agree on

Train against resistance at least twice a week, covering legs, hips, back, chest and arms.
Make it gradually harder over the weeks: more weight, more reps or slower lowering.
Work fairly hard: most sets should feel challenging by the last few reps.
Protein matters more after 50. Most of our experts aim well above the standard 0.8 g per kg; our plans start at 1.2–1.6 g per kg.
For bone, add some impact or power work (small jumps, quick step-ups) if your health screen allows it.

How heavy: Sims favours heavy sets of 6 reps or fewer for women in midlife; Schoenfeld's research shows muscle grows across a wide range of loads when sets are hard.
How much protein: Lyon and Attia go up to about 2.2 g per kg; Longo advises less before 65.

General education, not medical advice. Our plans adapt this to your age, time and health screen.

Heavy strength training 3–5 times a week, focusing on grip, slow lowering, pulling and hip-hinge movementsStrong evidence
Benchmarks such as carrying half your body weight in each hand for 1 minute (men; about 75% of that for women) and long dead hangsPersonal habit

Strength: the 3–5 rule – 3–5 exercises, 3–5 sets of 3–5 reps, 3–5 minutes' rest, 3–5 days a week, every rep done with full intentStrong evidence
Muscle growth: at least 10 hard sets per muscle group a week, each within 1–2 reps of failure; 15–20 sets for more experienced liftersStrong evidence

Resistance training 3–4 days a week, done with focusStrong evidence
Move after meals: a walk, some air squats or a short bodyweight circuitSome evidence

Strength training 3–4 times a week, 45–60 minutes, built on compound liftsStrong evidence
From perimenopause, lift heavy: about 3–5 sets of 6 reps or fewer, leaving 2–3 reps in reserve, with 2+ minutes restSome evidence

Two strength sessions a week. Main lifts (squat, deadlift, bench press, a row or pulldown) as 4 sets of 4 reps: heavy enough that a fifth rep is possible but not a sixth.Some evidence
Accessory exercises: 2–3 sets of 8–12 reps.Some evidence

Strength at least twice a week (4–5 if you can): 2–3 sets of 10–15 reps per exercise, stopping 1–2 reps short of failure, about 2 minutes' rest, with pushing, pulling and compound lifts.Strong evidence

After 40: most sets in the 10–20 rep range, some at 20–30, and 5–10 reps only rarely, because heavy low-rep sets raise the risk of injury.Some evidence
Train each muscle twice a week, starting with 1–2 hard sets per muscle per session, and add a set the next week if you recovered well.Some evidence

Choose “Build my mix” and pick the expert you trust most for strength. Your plan fits it into your week, alongside training, eating and sleep.