Why muscles ache for days after training, what protein can and cannot do about it, and how to eat before and after a session.
23 Oct 2026What a ten-year twin study found about leg power and the brain, why a link is not proof, and what the training trials show.
15 Oct 2026What sarcopenia is, how it shows up long before you see it, and the two things the research says help.
11 Oct 2026The WHO suggests muscle-strengthening activity on two or more days a week. Even once a week counts for something: in a year-long trial, women who trained once weekly improved on a test of focus about as much as those who trained twice.
Yes. In a trial of 160 dieting adults, the group doing aerobic exercise lost 5% of its lean mass, against 2% for the group doing strength training. Read how to keep your muscle while you lose fat.
Yes. The ache is called delayed onset muscle soreness. It is most likely after movements you are not used to, tends to peak one to three days after the session and usually fades within about a week. Read more on soreness.
Less than many people think. A 2013 analysis of studies on muscle size and strength found that protein within an hour of training made no significant difference once total daily protein was counted. Your total protein for the day matters most.
Early research points that way. In a ten-year study of 324 twin sisters, those with more leg power showed less decline in memory and thinking scores, though it cannot prove cause. Read the twin study.
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