New Resource Helps Adults Maintain Muscle Mass for Longevity
Certified Personal Trainer Robert Renaud Publishes Actionable Strength Training Guide for Healthy Aging
By
Sep 8, 2025
Dallas, Texas - SEPTEMBER 2025 - (USAnews.com) Fitness and health expert Robert Renaud is spotlighting a key but often overlooked aspect of healthy aging: preserving muscle mass. In a newly published article with a downloadable workout checklist on robertrenaud.com, Renaud urges adults of all ages to make strength training a non-negotiable part of their weekly routine in order to protect long-term health, independence, and vitality.
Why Muscle Matters as We Age
While aging is a privilege, it inevitably brings challenges. One of the most significant—and most preventable—is the gradual decline of muscle mass, a condition known as sarcopenia. This process typically begins around age 30 and accelerates over the decades that follow. By the time people reach their 60s or 70s, sarcopenia can manifest as noticeable weakness, slower metabolism, reduced mobility, and increased risk of falls.
“Muscle is more than strength—it’s a cornerstone of longevity,” says Renaud. “When we lift, carry, squat, or push, we’re not just exercising—we’re practicing independence for decades to come.”
Renaud emphasizes that muscle preservation goes far beyond aesthetics. Maintaining strength has direct effects on nearly every aspect of health and quality of life:
Bone health: Resistance training helps keep bones dense and resilient, lowering the risk of fractures and osteoporosis.
Metabolism: A greater proportion of muscle mass supports higher calorie burn, aiding in weight management.
Balance and mobility: Strong muscles stabilize joints and protect against debilitating falls.
Blood sugar control: Muscle tissue improves insulin sensitivity, lowering the risk of type 2 diabetes.
Day-to-day independence: Everyday tasks like carrying groceries, climbing stairs, or playing with grandchildren all rely on maintaining functional strength.
In short, muscle is not just for athletes or bodybuilders—it’s a fundamental “health currency” that determines how vibrant and independent life can remain in later decades.
The New Guide: A Practical, Science-Backed Approach
Renaud’s new article and Muscle Maintenance Checklist provide adults with an easy-to-follow blueprint for building and maintaining muscle, even without access to a gym. The guide highlights a series of compound exercises—movements that train multiple muscle groups at once—because they provide the greatest benefits for longevity and function.
Key exercises include:
Lower Body:
Squats or Sit-to-Stands — Strengthens the legs while mimicking the everyday motion of rising from a chair.
Step-Ups — Improves balance and unilateral leg strength, reinforcing stability on stairs or uneven surfaces.
Hip Bridges — Targets the glutes and hamstrings, critical for posture and walking power.
Upper Body:
Push-Ups (or Wall Push-Ups) — Builds upper body pushing strength, scalable for all fitness levels.
Rows (band or dumbbell) — Strengthens the back and improves posture, countering modern “desk slouch.”
Overhead Press (dumbbells or resistance bands) — Maintains the ability to lift objects overhead, a skill often lost with age.
Core and Stability:
Planks — Reinforces trunk stability and reduces injury risk.
Bird Dogs — Builds gentle but effective spinal stability and core strength.
Functional Strength:
Farmer’s Carries — Holding weights while walking strengthens grip, posture, and practical carrying power.
The downloadable one-page checklist (available here) allows readers to track these exercises weekly. With clear boxes to check off and a suggested 2–3 day schedule, adults can seamlessly incorporate strength training into busy lifestyles—whether at home or in the gym.
The Supporting Pillars: Nutrition, Recovery, and Daily Movement
Renaud stresses that strength training alone isn’t enough. True muscle maintenance rests on three equally important pillars:
Adequate Protein: As we age, the body becomes less efficient at using dietary protein for muscle repair. Renaud recommends aiming for 25–35 grams of protein at each meal, sourced from lean meats, fish, eggs, beans, dairy, or plant-based proteins.
Recovery: Muscles adapt and grow during rest, not during workouts. That makes sleep, hydration, and stress management non-negotiable. Quality recovery ensures the body can handle repeated training sessions without injury.
Consistent Movement: Beyond scheduled workouts, daily activity counts. Walking, gardening, cycling, and playing sports all help keep joints lubricated, circulation strong, and muscles engaged.
“Think of it like an ecosystem,” explains Renaud. “Strength training provides the stimulus, protein provides the building blocks, and recovery provides the environment where muscle can grow and thrive.”
Breaking the Myth: It’s Never Too Late
One of the most encouraging findings in modern exercise science is that adults well into their later years—70s, 80s, and even 90s—can still build muscle. With the right program, seniors have been shown to regain strength, increase balance, and reduce fall risk significantly.
“It’s never too late to start,” Renaud emphasizes. “Even if you’ve never lifted a weight before, your body has the capacity to adapt. Every rep is an investment in your future independence.”
Putting It Into Practice
For beginners, Renaud recommends starting with two to three resistance training sessions per week, focusing on compound movements and functional strength. From there, individuals can layer in protein-focused nutrition, gentle cardio, and restorative sleep to round out the approach.
“The goal isn’t just to add years to your life,” says Renaud, “but to add life to your years.”
A Timely Message for Today’s Adults
As modern medicine helps people live longer, the question becomes not just lifespan, but healthspan—the number of years lived in good health. Preserving muscle is one of the most powerful levers for extending healthspan, helping adults avoid frailty, reduce healthcare costs, and continue enjoying the activities they love.
Renaud’s resource arrives at a critical moment when the global population is aging rapidly. By 2030, one in six people worldwide will be over 60, making strategies for functional independence more important than ever.
About Robert Renaud
Robert Renaud is a Certified Personal Trainer and founder of RR Health + Fitness. He is dedicated to helping people live stronger, healthier, and more vibrant lives through practical training, nutrition, and wellness guidance. His work emphasizes evidence-based strategies for longevity, functional health, and confidence in movement.
Renaud is also a keynote speaker and educator, sharing his expertise on topics including the brain-body connection, somatic wellness, and metabolic health. Through his website, workshops, and resources, he empowers individuals of all ages to take control of their fitness and future.
Media Contact
Robert Renaud
Certified Personal Trainer
RR Health + Fitness
getfit@robertrenaud.com
https://robertrenaud.com
