# Exercise and muscle 29 papers in the library, strongest Strong. **Graded Strong**: Meta-analysis of 41 randomized trials with 3,141 adults aged 60 and over, each lasting at least 8 weeks, though results varied widely across studies. ## Papers (29) - [For Older Muscle Quality, Lifting Weights Beat Supplements and Cardio](https://longevity-cities.com/en/research/for-older-muscle-quality-lifting-weights-beat-supplements-and-cardio) · Strong · n = 3141 · 2026 · Ageing research reviews - [Staying Active From Midlife Cuts Sarcopenia Risk by Up to 78%](https://longevity-cities.com/en/research/staying-active-from-midlife-cuts-sarcopenia-risk-by-up-to-78) · Strong · n = 4702 · 2026 · BMC geriatrics - [Exercise Builds Muscle and Strength in Postmenopausal Women With Sarcopenia](https://longevity-cities.com/en/research/exercise-builds-muscle-and-strength-in-postmenopausal-women-with-sarcopenia) · Strong · n = 744 · 2026 · Frontiers in public health - [Exercise Lowers One Key Inflammation Marker in Frail Seniors, But Not Others](https://longevity-cities.com/en/research/exercise-lowers-one-key-inflammation-marker-in-frail-seniors-but-not-others) · Strong · n = 1297 · 2026 · Frontiers in immunology - [Regular Exercise Cuts Death Risk Even in Older Adults With Muscle Loss](https://longevity-cities.com/en/research/regular-exercise-cuts-death-risk-even-in-older-adults-with-muscle-loss) · Strong · n = 64146 · 2026 · iScience - [Balance and Strength Training Together May Best Prevent Falls in Older Adults](https://longevity-cities.com/en/research/balance-and-strength-training-together-may-best-prevent-falls-in-older-adults) · Strong · n = 69 · 2026 · Worldviews on evidence-based nursing - [For Older Adults, Effort Matters More Than How Long Each Workout Lasts](https://longevity-cities.com/en/research/for-older-adults-effort-matters-more-than-how-long-each-workout-lasts) · Moderate · n = 295 · 2026 · The journals of gerontology. Series A, Biological sciences and medical sciences - [Creatine Built Muscle in Midlife Adults Even Without a Single Workout](https://longevity-cities.com/en/research/creatine-built-muscle-in-midlife-adults-even-without-a-single-workout) · Moderate · n = 64 · 2026 · Journal of the International Society of Sports Nutrition - [For Frail Older Adults, Gentle Cardio Beats Chasing a Perfect Dose](https://longevity-cities.com/en/research/for-frail-older-adults-gentle-cardio-beats-chasing-a-perfect-dose) · Moderate · n = 44 · 2026 · Clinical nutrition (Edinburgh, Scotland) - [How Exercise Quiets a Muscle-Wasting Inflammation Signal in Older Women](https://longevity-cities.com/en/research/how-exercise-quiets-a-muscle-wasting-inflammation-signal-in-older-women) · Moderate · 2026 · Journal of sport and health science - [Regular Exercise May Rewind the Molecular Clock in Aging Muscle](https://longevity-cities.com/en/research/regular-exercise-may-rewind-the-molecular-clock-in-aging-muscle) · Moderate · 2026 · Nature aging - [Even Light, Unsupervised Exercise Improves Balance in Frail Older Adults](https://longevity-cities.com/en/research/even-light-unsupervised-exercise-improves-balance-in-frail-older-adults) · Moderate · n = 20 · 2026 · Journal of the American Medical Directors Association - [Rest-Pause vs Drop Sets: Two Intense Lifting Tricks Build Muscle Equally Well](https://longevity-cities.com/en/research/rest-pause-vs-drop-sets-two-intense-lifting-tricks-build-muscle-equally-well) · Moderate · n = 20 · 2026 · Scandinavian journal of medicine & science in sports - [For Older Adults Losing Muscle, Lifting Weights Beats Cardio](https://longevity-cities.com/en/research/for-older-adults-losing-muscle-lifting-weights-beats-cardio) · Moderate · n = 72 · 2026 · Scientific reports - [Why Exercise Tunes Your Muscle Mitochondria to a 'Just Right' Sweet Spot](https://longevity-cities.com/en/research/why-exercise-tunes-your-muscle-mitochondria-to-a-just-right-sweet-spot) · Moderate · 2026 · Cells - [Why Your Muscles Need This Enzyme to Reap the Benefits of Exercise](https://longevity-cities.com/en/research/why-your-muscles-need-this-enzyme-to-reap-the-benefits-of-exercise) · Moderate · 2026 · Science advances - [Creatine Plus Lifting May Help Postmenopausal Women Keep Muscle and Strength](https://longevity-cities.com/en/research/creatine-plus-lifting-may-help-postmenopausal-women-keep-muscle-and-strength) · Moderate · n = 608 · 2026 · Journal of the International Society of Sports Nutrition - [Exercise Helps Older Adults With Sarcopenic Obesity, but Evidence Quality Is Mixed](https://longevity-cities.com/en/research/exercise-helps-older-adults-with-sarcopenic-obesity-but-evidence-quality-is-mixed) · Moderate · n = 917 · 2026 · Maturitas - [Muscle Mitochondria Stay Adaptable With Age, and Exercise Can Tap Into That](https://longevity-cities.com/en/research/muscle-mitochondria-stay-adaptable-with-age-and-exercise-can-tap-into-that) · Moderate · n = 17 · 2026 · Proceedings of the National Academy of Sciences of the United States of America - [Resistance Training Plus Amino Acids Beat Either Alone for Muscle in Older Women](https://longevity-cities.com/en/research/resistance-training-plus-amino-acids-beat-either-alone-for-muscle-in-older-women) · Moderate · n = 96 · 2026 · Journal of the International Society of Sports Nutrition - [Frailty Triples Death Risk, and Exercise Alone May Not Fix It](https://longevity-cities.com/en/research/frailty-triples-death-risk-and-exercise-alone-may-not-fix-it) · Moderate · n = 2104 · 2026 · The Journal of frailty & aging - [Dance Classes May Peak in Benefit at Just 20 Minutes for Older Adults](https://longevity-cities.com/en/research/dance-classes-may-peak-in-benefit-at-just-20-minutes-for-older-adults) · Moderate · n = 1112 · 2026 · Journal of the American Medical Directors Association - [Vitamin K2 Didn't Help Muscle Recovery in This 12-Week Trial](https://longevity-cities.com/en/research/vitamin-k2-didn-t-help-muscle-recovery-in-this-12-week-trial) · Moderate · n = 71 · 2026 · Medicine and science in sports and exercise - [How Fast You Lift Weights Changes What You Get from Strength Training After 60](https://longevity-cities.com/en/research/how-fast-you-lift-weights-changes-what-you-get-from-strength-training-after-60) · Moderate · n = 801 · 2026 · Sports medicine and health science - [Muscle Genes Linked to Natural Fitness Differ in Aging Rats Even Before Exercise](https://longevity-cities.com/en/research/muscle-genes-linked-to-natural-fitness-differ-in-aging-rats-even-before-exercise) · Preliminary · n = 23 · 2026 · Journal of sport and health science - [Muscle Strength Predicts Mortality No Matter How Active You Are](https://longevity-cities.com/en/research/muscle-strength-predicts-mortality-no-matter-how-active-you-are) · Preliminary · 2026 · Frontiers in public health - [NR May Slow Muscle Aging Clocks While Hard Interval Training Speeds Some Up](https://longevity-cities.com/en/research/nr-may-slow-muscle-aging-clocks-while-hard-interval-training-speeds-some-up) · Preliminary · 2026 · Aging cell - [Why Losing Muscle With Age May Raise Your Cancer Risk](https://longevity-cities.com/en/research/why-losing-muscle-with-age-may-raise-your-cancer-risk) · Preliminary · 2026 · Nature communications - [How Lactate From Exercise May Rewrite Your Genes to Slow Aging](https://longevity-cities.com/en/research/how-lactate-from-exercise-may-rewrite-your-genes-to-slow-aging) · Preliminary · 2026 · Ageing research reviews ## How this map is computed A mark's size is the number of papers we hold on that pairing. It is a count, not a weighting by study design or sample size. The fill shows the strongest grade in the cell. One Strong paper among four Preliminary ones still fills it dark, so open the cell to see the rest. Grades and verdicts are assigned by a named person, never by counting. An empty cell is a finding: nobody in our library has run that trial yet. --- _Canonical: https://longevity-cities.com/en/evidence/exercise/muscle · Part of Longevity Cities_