60+
Independence preservation + fall prevention + cognitive health
Training Protocol
Resistance training 2–3x/week (chair-assisted squats progressing to free squats, wall pushups progressing to incline). Balance training daily (10 min). Walking 7,000+ steps/day (evidence shows mortality benefit plateaus around 7–8K for 60+). Tai chi or yoga for proprioception.
Nutrition Strategy
Protein 1.6–2g/kg (split into 4–5 smaller meals). Leucine threshold is higher — need 3g+ per meal to trigger MPS. Creatine 5g/day (strong evidence for both muscle and cognitive benefit in elderly). Vitamin D 3000–4000 IU.
The Key Insight
The single best predictor of quality of life after 70 is muscle mass at 60. Every set you do today is future-proofing.
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