Protocol

Strength Foundation Protocol

A beginner-friendly framework for building and maintaining muscle — the most important physical investment after 40.

Topics: Strength Training Exercise Creatine Protein Sarcopenia Muscle Preservation

Action Steps

Aim for 2–3 resistance training sessions per week. Consistency over intensity.
Focus on compound movements: squats, hinges (deadlifts), rows, and push-ups or press variations.
Progress gradually — increase weight or reps only when the current load feels comfortable.
Allow 48 hours of rest between sessions targeting the same muscle groups.
Prioritize protein intake on training days — aim for 25–40g per meal from whole food sources.

Important Notes

If you have joint pain, mobility limitations, or a cardiac condition, consult your physician before starting a strength program.
Adjust exercise selection to your current capacity — body weight is a valid starting point.