Preservation · Muscle = longevity
Fifties
Age-Specific · Training Guide
50s
Sarcopenia prevention + balance + cardiovascular reserve
Training Protocol
Sarcopenia (muscle loss) accelerates: ~1–2% muscle mass lost per year without resistance training. Train 3x/week minimum. Include: balance work (single-leg stands, step-ups), power work (medicine ball throws, box step-ups for fast-twitch preservation), Zone 2 cardio for VO₂ max maintenance.
Nutrition Strategy
Protein 1.6–2g/kg (split into 4 meals of 30g+ each — per-meal threshold rises with age). B12 absorption declines — supplement or eat fortified foods. Hydration needs increase.
The Key Insight
Every year of resistance training in your 50s buys you 2–3 years of independence in your 70s. This is not optional.
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