This study provides a powerful roadmap for healthier aging. It's not just about the number on the scale; it's about building the strength to live well.

Full study: Mesinovic J, et al. JCSM, 2025.

#HealthyAging #Geriatrics #StrengthTraining #Sarcopenia #FallPrevention

The bottom line: Don't just encourage older adults to lose weight. Encourage them to build strength while they do it.

And for those wondering, the study showed that this high-intensity program was safe, with very few injuries (one back strain I think).

Here's the kicker: BOTH groups lost the same amount of weight (~11 lbs).

But only the HiRIT group got measurably stronger and more mobile. They lost weight AND gained function. The other group just lost weight.

Why is walking speed so important? It's often called the "sixth vital sign" in geriatrics.

Even a small increase is directly linked to a lower risk of falls, fewer hospitalizations, and a longer, healthier life. It’s a direct measure of resilience.

The results were clear. While both groups lost weight, only the HEAVY LIFTING group saw a clinically meaningful improvement in their walking speed.

The HiRIT group got faster. The walking group didn't. 🚀

The setup: A 12-week study with older adults with obesity on a weight-loss diet.
GROUP 🚶: Unsupervised, home-based walking.
GROUP 🏋️: Supervised, high-intensity resistance & impact training (HiRIT).

Full study here:

📖 Full breakdown here:
open.substack.com/pu...

RT if you agree “muscle retention” must be part of every weight loss protocol.

The solution is simple:
✅ Resistance training 2–3x/week
✅ 1.2–1.6 g/kg protein
✅ Sarcopenia screening

The wider availability of GLP-1s is a huge win.
But prescribers must protect muscle, not just chase weight loss.

This is sarcopenic obesity:
🔻 Low muscle
🔺 High fat
⚠️ Higher risk of falls, fractures, diabetes, mortality

Already 10–20% of older adults live with it.
GLP-1 cycling could push that higher.

When treatment stops?
Weight comes back.
But mostly as fat, not muscle.

Example: after liraglutide cessation
+6.3 kg fat
+2.5 kg lean
➡️ Net: weaker, not stronger.

Another study:
+2.52 kg fat
−0.12 kg lean
➡️ Sarcopenia risk climbs.

All changes were statistically significant (p < 0.01, except SMI p < 0.05)

Then they stopped training for 12 weeks

What happened?
• Most gains declined slightly
• But SARC-F remained 40% lower than baseline

Outcomes:

• Grip ↑ 17%
• Sit-to-Stand reps ↑ 39%
• Gait speed ↑ 19%
• SARC-F score ↓ 43%
• Muscle mass ↑ 3.2%

Study: 41 women, mean age ~79, diagnosed with sarcopenia

🏋️‍♀️ Intervention: 12 weeks of progressive resistance training, 2x/week

One framework. Big impact.

Full guide here ➡️open.substack.com/pu... — RT to spread to clinicians.