1. Start progressive strength training

• Aim for 2 to 3 sessions per week on non-consecutive days.
• Include legs, hips, back, chest, arms, and core.
• Start with supervised exercises if balance, pain, heart disease, severe arthritis, or a recent fall is an issue.
• Useful beginner options: sit-to-stands from a chair, wall push-ups, step-ups, resistance bands, light weights, and supervised weight machines.
• Build gradually: use a load that makes the final few repetitions challenging while maintaining safe form.
• Add walking or cycling for endurance and balance training such as tai chi or single-leg balance work near a stable support.

2. Ensure enough protein and total calories

• A common goal for healthy older adults is about 1.0 to 1.2 g protein per kg body weight daily. For example, a 60 kg person may need roughly 60 to 72 g/day.
• Spread protein across three meals, rather than taking nearly all at dinner.
• Include protein foods at each meal: eggs, milk/yogurt or soy alternatives, fish, chicken, lean meat, lentils, beans, tofu, paneer, or nuts.
• If appetite is low, choose nutrient-dense foods and snacks, for example yogurt, milk, eggs, peanut butter, cheese, dal, tofu, or oral nutrition supplements advised by a clinician.
• Avoid intentional weight loss or restrictive dieting if the person is already thin, weak, or losing weight unintentionally.

3. Look for and treat reversible causes

• Poor appetite, chewing or swallowing problems, depression, loneliness, financial or food-access problems
• Recent hospital stay, prolonged bed rest, infections, chronic inflammation, cancer, heart or lung disease
• Diabetes, thyroid disease, low testosterone where clinically appropriate, anemia
• Vitamin B12 or vitamin D deficiency when risk factors or symptoms suggest it
• Medication adverse effects, especially drugs that cause sedation, dizziness, appetite loss, or inactivity

4. Use supplements selectively

• Vitamin D: correct a documented deficiency or follow the clinician’s advice. It is not a stand-alone muscle-building treatment.
• Protein shakes: can help when food intake is inadequate, especially when paired with resistance training.
• Do not rely on “muscle boosters,” testosterone, anabolic steroids, or herbal products without medical assessment. They may be ineffective or harmful.

5. Monitor function, not just weight

• Easier rising from a chair
• Faster, steadier walking
• Better grip or carrying ability
• Fewer falls
• More independence with stairs and daily activities

Seek medical assessment promptly if