# For Older Muscle Quality, Lifting Weights Beat Supplements and Cardio

_Evidence Level: Strong · Ohta T et al., Ageing research reviews, DOI 10.1016/j.arr.2026.103271_

*Effects of exercise and nutritional interventions on muscle-specific strength in older adults: A systematic review and meta-analysis.*

- **Evidence Level**: Strong
- **Why this grade**: 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.
- **Facts**: Design: Review · Funding: One author has a Japanese patent application for a muscle ultrasound analysis…
- **Publication Types**: Journal Article, Review
- **Journal**: Ageing research reviews
- **Sample Size**: 3,141 adults aged 60+, across 41 randomized trials
- **Authors**: Ohta T, Hatanaka S, Li J, Furuya K, Kinoshita K, Otsuka R, Kawamura M, Watanabe Y, Matsudaira K, Oka H, Osuka Y
- **Graded and published**: 2026-08-08
- **Last edited**: 2026-09-17
- **Topics**: exercise, muscle, sarcopenia
- **DOI**: https://doi.org/10.1016/j.arr.2026.103271
- **Original Source**: https://pubmed.ncbi.nlm.nih.gov/42570706/

## Summary

Looking at dozens of trials in adults over 60, resistance training was the only thing that clearly improved muscle quality (strength relative to muscle size). Cardio, combined training, and nutrition supplements on their own didn't show clear gains. The results varied a lot between studies, so the supplement question stays open rather than settled.

## Practical Takeaway

This review suggests resistance training is the best-supported way to improve muscle quality after 60.

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_Canonical: https://longevity-germany.com/en/research/for-older-muscle-quality-lifting-weights-beat-supplements-and-cardio · Part of Longevity Cities · Updated 2026-09-17_