New research continues to reinforce a simple but important message: supporting muscle health does not have to be complicated. Resistance training, adequate protein, and targeted nutrition can all play a role in helping adults maintain strength, function, and independence over time.
Muscle health is not just a concern for athletes or older adults. It is something that can be affected by aging, inactivity, injury, illness, changes in diet, and periods of reduced physical activity.
The good news? Research suggests that consistent, practical habits can make a meaningful difference.
Why Muscle Health Matters Earlier Than Many People Realize
Muscle plays a major role in strength, mobility, balance, metabolism, and everyday independence. Over time, adults may experience gradual changes in muscle mass and function, especially during periods of inactivity or as part of the aging process.
Everyday moments like carrying groceries, getting up from a chair, or recovering from physical activity can all reflect the importance of supporting muscle health over time.
Resistance Training Takes Less Than Many People Think
One of the most important takeaways from recent exercise research is that maintaining muscle does not require an extreme routine.
The American College of Sports Medicine’s 2026 position paper on resistance training reviewed findings from 137 systematic reviews representing more than 30,000 participants. The paper found that resistance training twice per week, with two sets per exercise, can be enough to support muscle function as part of a healthy aging routine.1
That can include:
- Bodyweight movements
- Resistance bands
- Light dumbbells
- Chair-based exercises
- Machine-based exercises
- Functional strength movements
The key is consistency and progressive overload. That means gradually making the movement slightly more challenging over time by adding repetitions, slowing the tempo (time under tension), increasing resistance, or expanding range of motion.
As Dr. Stuart M. Phillips of McMaster University noted, “The best resistance training program is the one you’ll actually stick with.”1
A 2026 meta-analysis in Frontiers in Public Health also reinforced the role of resistance training, finding improvements in grip strength, gait speed, knee extension strength, and functional performance in older adults.2
Protein Remains a Key Nutrition Foundation
Exercise is only one part of the muscle health equation. Nutrition matters too.
Research on muscle health and healthy aging continues to emphasize the importance of high-quality protein sources such as fish, eggs, lean meats, and dairy. Some expert recommendations suggest protein intakes ranging from 1.2 to 1.6 grams per kilogram of body weight per day for older adults or those focused on supporting muscle health.3
That is higher than the standard recommended dietary allowance many adults use as their benchmark.
Research also continues to explore how overall diet quality and dietary patterns may relate to muscle health outcomes.4
Across the broader body of research, resistance training and dietary protein remain two of the most consistently supported strategies for supporting muscle health.5
Where HMB Fits into the Muscle Health Conversation
While protein and resistance training are foundational, they are not the only factors involved in muscle health.
Muscles are constantly going through a cycle of building and breakdown. This process is normal, but during aging, inactivity, calorie restriction, or physical stress, the balance between muscle synthesis and breakdown can shift.
That is where HMB becomes especially relevant.
HMB, or beta-hydroxy beta-methylbutyrate, is a naturally occurring compound the body produces when it metabolizes the amino acid leucine. However, only about 5% of dietary leucine is converted into HMB, making it difficult to get clinically relevant amounts through food alone.6
HMB is unique because it works through a dual mechanism:
- It helps reduce muscle protein breakdown by interfering with the ubiquitin-proteasome pathway, a key enzymatic system involved in muscle proteolysis.6
- It helps stimulate muscle protein synthesis through the mTOR signaling pathway.6
This dual action makes HMB an important part of the conversation for adults looking to support muscle during aging, inactivity, recovery periods, or changes in routine.
What the Research Says About HMB
The International Society of Sports Nutrition’s updated position stand on HMB reviewed the current body of evidence and concluded that HMB:
- Can support recovery following exercise in trained and untrained populations.7
- Is most effective when consumed consistently for at least two weeks.7
- At 38 mg per kilogram of body weight daily, has been studied for its role in supporting muscle, strength, and power when used consistently with exercise and proper nutrition. 7
- Is safe for long-term consumption in both young and older populations. 7
myHMB®: Clinically Studied Muscle Support
myHMB® is the branded, clinically researched form of HMB, backed by more than 30 years of published science.
It delivers HMB directly, offering targeted support that can complement a balanced diet and active lifestyle. While adequate protein provides essential amino acids, HMB offers targeted support for both sides of the muscle equation: helping support muscle protein synthesis while also helping reduce muscle protein breakdown.
The clinically studied dose of HMB is 3 grams per day, or approximately 38 mg per kilogram of body weight, divided into two or three servings throughout the day. 7 For those who exercise, one serving is often taken about one hour before training. 7 On non-training days, consistent daily use helps maintain HMB intake as part of an ongoing muscle support routine.
The Bottom Line
Supporting muscle health does not require an overly complicated plan.
Resistance training, adequate protein, and consistent daily habits form the foundation. For adults looking to further support muscle health during aging, changes in activity, or busy seasons of life, HMB offers a researched way to support muscle protein balance.
Muscle health is not just about building more muscle. It is also about helping maintain the muscle you already have, so you can stay strong, active, and independent over time.
Read more here.
References
- Phillips SM, Currier BS, D’Souza AC, et al. Resistance training prescription for muscle function, hypertrophy, and physical performance in healthy adults: an overview of reviews. Medicine & Science in Sports & Exercise. 2026;58(4).https://www.researchgate.net/publication/372182497_Resistance_training_prescription_for_muscle_strength_and_hypertrophy_in_healthy_adults_a_systematic_review_and_Bayesian_network_meta-analysis
- Wang Y, Li J, Zhang X, et al. Effects of resistance training on sarcopenia in older adults: a meta-analysis. Frontiers in Public Health.2026;13:1518392.https://link.springer.com/article/10.1186/s11556-021-00277-7
- Expert consensus on sarcopenia: nutrition and lifestyle recommendations. 2025.https://pmc.ncbi.nlm.nih.gov/articles/PMC12571659/
- Ultra-processed food intake and sarcopenia in middle-aged adults. Frontiers in Sports and Active Living. 2025.https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2024.1280665/full?ref=healthtips.kr
- Tian Y, Luo J, Liu X, et al. Sarcopenia and nutrition interventions:a bibliometricanalysis. Frontiers in Nutrition. 2025;12:1557009. https://pmc.ncbi.nlm.nih.gov/articles/PMC9612349/
- Wilkinson DJ, Hossain T, Hill DS, Phillips BE, Crossland H, Williams J,LoughnaP, Churchward-Venne TA, Breen L, Phillips SM, Etheridge T, Rathmacher JA, Smith K, Szewczyk NJ, Atherton PJ. Effects of leucine and its metabolite beta-hydroxy-beta-methylbutyrate on human skeletal muscle protein metabolism. Journal of Physiology. 2013;591(11):2911–2923. doi: 10.1113/jphysiol.2013.253203. https://pubmed.ncbi.nlm.nih.gov/23551944/
- RathmacherJA, Pitchford LM, Stout JR, Townsend JR, Jäger R, Kreider RB, Campbell BI, Kerksick CM, Harty PS, Candow DG, et al. International Society of Sports Nutrition Position Stand: beta-hydroxy-beta-methylbutyrate. Journal of the International Society of Sports Nutrition. 2024;22(1):2434734. doi: 10.1080/15502783.2024.2434734. https://pubmed.ncbi.nlm.nih.gov/39699070/
