Nutrition alone will not reverse frailty — exercise first, food on top
A systematic review of randomised trials found exercise consistently improved strength, gait speed and frailty status. Supplementation on its own was modest and inconsistent.
Resistance training lowers blood pressure after menopause — 60 studies, no adverse cardiac remodelling
Aerobic exercise has long held the cardioprotective reputation. A meta-analysis of 60 studies found resistance training significantly reduced resting heart rate and blood pressure, with no harmful structural changes to the heart.
Moderate intensity three times a week for bone — except total body, where high intensity twice won
A network meta-analysis of 34 randomised trials in 1,746 participants, split by intensity and frequency. The best combination differed by skeletal site.
Lifting supports cognition in older adults — 60–79% of 1RM was the most consistent
A narrative review of 28 publications across 24 independent samples from 2014 to 2024. Improvements were reported in executive function, memory, processing speed and spatial ability.
Blood flow restriction training builds muscle at loads far below what usually works
Restrict arterial inflow, lift light, and the hypertrophy response looks broadly comparable to heavy resistance training. The catch: the effect comes from the contraction, not from the cuff.
Resistance training after oral cancer treatment increased lean mass and strength
That comes from a systematic review of 24 studies across nine databases. Supervised, individualised programmes produced higher adherence and better functional outcomes.
Keeping mTORC1 switched on does not grow muscle evenly — fibre types diverged
In a mouse model with the growth signal permanently on, type I and IIa fibres were largely untouched while type IIx fibres either swelled abnormally or went somewhere else entirely. The pathway is not a volume knob.
Muscle growth correlated with strength at r=0.92 — the number is inflated
A 15-week study of 39 untrained men reported a 0.92 correlation between hypertrophy and strength gains. It came from a statistical method that returns 0.83 on data with no relationship at all.
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