Unlocking Muscle Health: How Resistance Training Transforms Sarcopenic Obesity

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13 minutes ago
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Diagram comparing healthy muscle mass and muscle loss in sarcopenia. Labels show fatty tissue, muscle, and bone. Arrows indicate changes.

What is Sarcopenic Obesity?

Sarcopenic obesity is the combination of low muscle mass and high body fat, a condition increasingly common with age. This double burden increases risks for heart disease, diabetes and loss of independence.

Why Resistance Training?

Resistance training is the most effective intervention for sarcopenic obesity. Here’s why:

1. Activates Key Muscle-Building Pathways

mTOR pathway: Drives muscle protein synthesis after exercise.
IGF-1 signalling: Boosts muscle growth and reduces breakdown.

2. Enhances Satellite Cell Function

Satellite cells help repair and grow muscle fibres.
Training increases their activity, especially in older adults.

3. Overcomes Anabolic Resistance

Aging muscles respond less to protein and exercise.
Resistance training ‘sensitises’ muscles, improving the response to nutrients and reducing inflammation.

4. Delivers Real Results

Studies show a 2.7% increase in muscle mass and 4.4 kg strength gain after regular resistance training.
Improvements in walking speed and daily function are also documented.

Man in gray tank top using a recumbent bike at the gym, focused and determined. Large window in the background with a bright view.

How to Start

Frequency: 2–3 sessions per week
Intensity: Moderate to high (12–14 on Borg RPE scale).
Volume: 1–3 sets per exercise, covering all major muscle groups.
Duration: 12–24 weeks for significant improvements.

Nutrition Matters

Protein: Aim for 1.2–1.6 g/kg body weight daily.
Timing: Distribute protein evenly throughout the day, especially after workouts.

Practical Tips

Begin with bodyweight or light resistance, focusing on form.
Progress gradually to heavier loads.
Combine with aerobic exercise for heart health but prioritise resistance training for muscle gains.

Conclusion

Resistance training is a powerful, evidence-based solution for sarcopenic obesity. By activating muscle-building pathways, enhancing cellular repair and overcoming age-related resistance, it delivers measurable improvements in muscle mass, strength and overall health.

Start today, your future self will thank you!

Want to start but don’t know how? We can help, book a FREE information sessions at one of our clinics.

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