Science-Backed Moves to Combat Age-Related Muscle Loss

21. Eccentric Training: The Power of the Negative

Most people focus on the lifting phase of an exercise (concentric), but the lowering phase (eccentric) is where much of the muscle-building magic happens. Eccentric training involves performing the negative, or lowering, portion of a movement slowly and with control. For example, slowly lowering your body during a squat or slowly extending your arm during a biceps curl. Research shows eccentric-focused training can produce greater muscle hypertrophy and strength gains in older adults, while also improving tendon health and reducing injury risk. It's an often-overlooked, yet highly effective, strategy for defying sarcopenia.

22. Cold and Heat Therapy for Recovery

Strategic exposure to hot and cold temperatures can be a powerful tool for muscle recovery and preservation. Cold therapy, such as ice packs or cold showers, helps reduce inflammation and soreness post-workout. Heat therapy, like saunas or hot baths, improves circulation and promotes muscle relaxation, which is beneficial for mobility and joint health. Alternating between hot and cold (contrast therapy) has been shown to be particularly effective for flushing out metabolic waste and enhancing recovery. Integrating these therapeutic methods into your routine can help your muscles rebound faster and keep you consistently active without overtraining.