Fitness & Muscle Health

Two to three sessions per week, working all major muscle groups (legs, back, chest, shoulders, arms, core). Sessions can be 30-60 minutes. This is the minimum for maintaining muscle mass, bone density, and metabolic health as you age. From 40s onwards, strength training becomes as important as cardio — muscle loss accelerates without it.

Yes — resistance training builds muscle at any age, though it takes more effort and consistency than in your 20s. Progress is slower and recovery takes longer, but muscle-building capacity is intact well into the 60s and 70s. What changes: prioritise recovery, sleep, and adequate protein (1.2-1.6g per kg of body weight for active adults). Don't compare your rate of gain to a 25-year-old's.

For most people, protein from food (dal, paneer, eggs, chicken, fish, dairy) is enough. Protein powder is a convenience — useful if you can't hit your protein target from food, especially around workouts. Whey and casein are well-studied. Watch for added sugars and low-quality brands. Vegetarian options (pea, soy, blends) work too. It's a supplement, not a magic potion.

For body composition (fat loss, weight management), diet matters more. For strength, function, cardiovascular health, and longevity, exercise matters more. You can't out-train a bad diet, and you can't diet your way to strength. Both together compound — one alone underdelivers. For men over 40, the balance shifts toward protein adequacy, resistance training, and sleep.

Both, in complementary doses. 150 minutes of moderate cardio weekly (walking, jogging, cycling, swimming) plus 2-3 strength sessions is the well-supported minimum. Pure cardio without strength leads to muscle loss over decades; pure strength without cardio misses heart and metabolic benefits. Sports and active hobbies count for cardio.