Maintaining muscle mass may play a key role in preventing dementia, as aging often leads to pronounced changes such as decreased mobility and loss of strength. Age-related muscle loss is an inevitable event that affects the physical as well as the mental state of humans. New research suggests maintaining skeletal muscle can be key to supporting cognitive functions and may even play a role in preventing dementia.

A study presented at the Radiological Society of North America's annual meeting revealed that elderly patients with lower skeletal muscle mass had about a 60 percent higher risk of dementia. Skeletal muscle forms one-third of our body weight and tends to atrophy with age, and that muscle decline has broad-ranging effects, from increased physical frailty to potential cognitive decline, said Dr. Marilyn Albert, a professor of neurology at Johns Hopkins University.

The researchers measured the size of the temporalis muscle, which is part of the jaw region, as a marker of overall skeletal muscle health. Their findings showed a clear link between reduced muscle mass and an elevated risk of dementia. This connection highlights the urgent need to prioritize muscle maintenance, particularly as age-related conditions like sarcopenia and anabolic resistance pose additional challenges.

Why Muscle Maintenance Becomes Harder With Age

This begins around the age of 30. Then, there is a loss of 3-5% muscle mass every decade. But the decline is faster for those aged 50. Contributing factors include sarcopenia, an umbrella syndrome causing progressive loss of muscle and bone mass. And there is anabolic resistance - reduced skeletal muscle synthesis of protein, making it difficult to build and maintain muscle in the presence of exercise.

Despite these challenges, strength training and endurance exercises remain effective strategies to rebuild muscle and enhance overall health.

5 At-Home Strength Exercises to Build and Maintain Muscle

Fortunately, you don't need to join a gym to maintain muscle strength. Here are five simple yet effective exercises into your routine to help preserve muscle mass and support cognitive health.

1. Calf Raises

• Stand with feet shoulder-width apart. Lift onto your toes, keeping your core tight. Hold for 1-2 seconds, then lower back down. Repetitions: Perform 15 reps for 2-3 sets.
• Benefits: Improves lower leg strength and balance.

2. Plank

• Lay face-down and position forearms on the ground. Stretch legs back and curl toes under.
• Press your body against the ground, with it straight and core tight.
• Repetitions: 15-20 seconds holds for 2-3 sets.
• Benefits: Strengthens the core, shoulders, and back muscles.

3. Squat Into Chair

• Stand a half step away from a chair.
• Lower into a squat until you nearly touch the chair, extending arms forward.
• Return to standing, bringing arms back in.
• Repetitions: Repeat for 2-3 sets of 10-15 reps.
• Benefits: Strengthens the muscles in the legs as well as helps to better your posture.

4. Elevated Pushups

• Position hands on a wall with feet shoulder-width apart.
• Perform a push-up and lower toward the wall, then return to beginning.
• Repetitions: Do 2-3 sets of 10-15 reps.
• Benefits: Stretches chest, arms, and shoulders with minimal strain.

5. Wall Angels

• Stand with your back against a wall, pressing hips, shoulders, and elbows into the wall.
• Push your arms up into a "Y" shape and then back down.
• Repetitions: Do 10-15 reps for 2-3 sets.
• Benefits: Helps to improve shoulder mobility and posture.

Additional Tips for Muscle Maintenance

Safety and effectiveness are guaranteed by following the given tips:

1. Always warmup at the start and cool down at the end to avoid being injured.

2. Maintain proper posture and control during every movement.

3. Progressively increase weights or resistance bands as strength is enhanced.

4. Complete each movement slowly in order to achieve control and to avoid straining.

5. Give your muscles time to recover and rebuild between sessions.

Unable to hit the gym due to a crunch of time? Take heart, indulging in resistance exercises such as lifting weights and bodyweight just twice a week at home can help you build muscle, as per new guidelines from the American College of Sports Medicine (ACSM).

The first major update to resistance training guidelines in the last 17 years moved away from the previous stance and stressed the fact that any type of resistance training is better than no exercise at all.

The updated guidelines stress the importance of resistance training, even in small amounts, for improving

• strength,
• muscle size,
• power
• physical function.

What Does The New Guidelines Say

The new recommendations, published in the Medicine & Science in Sports & Exercise journal, are based on 137 systematic reviews involving more than 30,000 participants. It is the most comprehensive resistance training guideline to date.

More than perfection, the guidelines emphasized the need for consistency. Beyond the gym, the guidelines for the first time also recognize elastic bands, bodyweight training, and home-based routines for offering clear and measurable improvements in strength, muscle size, and functional performance.

"The best resistance training program is the one you'll actually stick with," said Stuart Phillips, distinguished professor in the Department of Kinesiology and an author on the Position Stand.

"Training all major muscle groups at least twice a week matters far more than chasing the idea of a 'perfect' or complex training plan. Whether it's barbells, bands, or bodyweight, consistency and effort drive results," Phillips added.

The guidelines stated that while the load, volume, or frequency of the exercise regimen can be fine-tuned, the primary goal for most adults should be to build a consistent routine.

Instead of rigid rules, Phillips said that personal goals, enjoyment, and long-term adherence matter most, especially for adults looking to stay strong, healthy, and functional as they age.

Also read: India For The First Time Has Guidelines On Muscle Loss

What is Resistance training?

Resistance training, also known as strength or weight training, is a central component of exercise programs.

It exercises muscles by contracting against external resistance, such as free weights, machines, resistance bands, water, or body weight, through isometric, isotonic, or isokinetic actions.

It has proven to

• improve muscular strength,
• power,
• endurance,
• overall health and sports performance.
• bone density.

The Physical Activity Guidelines for Americans recommends adults do muscle-strengthening activities two or more days per week, working all major muscle groups at a moderate or greater intensity.

Studies have proven that resistance training

• Improves blood glucose control,
• Boost gut health
• Improves cognition and brain health
• Cuts down stress, depression, and anxiety
• Reduces cardiovascular disease risks.

Michael B. Jordan’s fitness and physical transformation have returned to the spotlight after the actor won Best Actor at the 2026 Academy Awards for his performance in Sinners.

The win has renewed public interest in the intense training routines and disciplined lifestyle that have shaped his on-screen presence over the past decade.

Known for roles that demand significant physical conditioning, Jordan has repeatedly transformed his body for films such as 'Creed', 'Black Panther' and 'Without Remorse'.

Fitness experts often cite his training approach as an example of how targeted exercise, structured nutrition and recovery practices can dramatically alter body composition over time.

Early Fitness: Athletic But Not Muscular

Although Jordan is now known for his muscular build, he did not begin his career with a highly developed physique. As a teenager, he was active in sports, particularly basketball, which provided a baseline level of fitness. However, his build was naturally slim.

Jordan has previously explained that his perspective on fitness changed when he began working on television projects such as 'Friday Night Lights'. At that point, he realized that physical appearance could play an important role in casting, marketing and character development.

According to his long-time trainer Corey Calliet, Jordan initially struggled with strength training when they first began working together. Early sessions reportedly revealed limited upper body strength and difficulty gaining muscle mass.

This is not unusual from a physiological perspective. Individuals with naturally fast metabolisms often find it difficult to gain muscle because their bodies burn calories quickly. To overcome this, Jordan gradually increased both his training intensity and calorie intake.

Role-Specific Training Approaches

One of the most distinctive aspects of Jordan’s fitness strategy is that his workouts are tailored to each role rather than following a single fixed program.

For the 'Creed' film series, his training focused on developing the physique and performance capacity of a professional boxer. This meant a heavy emphasis on boxing drills, endurance training, and cardiovascular conditioning.

Cardiovascular conditioning refers to exercises that strengthen the heart and lungs while improving the body’s ability to deliver oxygen to muscles during physical activity. Boxing training typically includes activities such as skipping, sparring, pad work and high-intensity interval training.

In contrast, Jordan’s preparation for 'Black Panther' required a different approach. For this role, the goal was not simply athletic performance but a visually powerful physique suited to a comic-book antagonist. Trainer Corey Calliet therefore introduced a bodybuilding-focused routine aimed at increasing muscle size and definition.

Bodybuilding training involves targeted resistance exercises designed to stimulate muscle growth, also known as hypertrophy. These routines often focus on isolating specific muscle groups such as the chest, arms, and legs.

High-Intensity Training And Consistency

Jordan’s preparation for physically demanding roles has often involved extremely intensive training schedules. During the filming of 'Creed', he reportedly trained two to three times per day, six days a week.

This level of frequency is common among professional athletes preparing for competition. The routine typically combines strength training, skill-based practice and endurance workouts.

High-intensity interval training, often abbreviated as HIIT, also played an important role in his program. HIIT involves short bursts of intense exercise followed by brief recovery periods. Research shows that this form of training can improve cardiovascular fitness, burn fat, and increase metabolic efficiency.

Jordan has noted that maintaining such a schedule consistently for several months can lead to significant changes in body composition, including increased muscle mass and reduced body fat.

Special Focus On Nutrition And Diet

Exercise alone cannot produce dramatic physical changes without appropriate nutrition. During times, when Jordan needs to increase muscle mass, he reportedly consumes three to six meals per day.

These meals typically include lean proteins such as chicken or fish, complex carbohydrates such as brown rice or sweet potatoes, and vegetables that provide vitamins and fibre.

Protein is especially important because it supplies the amino acids required for muscle repair and growth after strength training. Between film projects, Jordan relaxes his diet slightly but still maintains general healthy eating habits. He has previously mentioned allowing himself an occasional cheat meal while practicing moderation overall.

Recovery And Long-Term Health

In recent years, Jordan has placed greater emphasis on recovery practices. These include stretching, meditation and breathing exercises performed each morning.

Stretching helps improve flexibility and reduce the risk of muscle injuries. Meditation and controlled breathing are often used to manage stress and support mental wellbeing.

Recovery is increasingly recognised as a critical component of athletic performance. Without adequate rest and muscle recovery, intense training can lead to fatigue, injury, and reduced physical performance.

Jordan has also said that he now incorporates lighter forms of physical activity between film projects, including swimming, sports and playing with family members.

A Holistic Approach To Fitness

Michael B. Jordan’s physical transformation over the years reflects a structured approach that combines training, nutrition, and recovery. Rather than relying on a single workout formula, his fitness strategy adapts to the demands of each role while maintaining long-term health.

With his 2026 Oscar win bringing renewed attention to his career, his disciplined fitness regimen has once again become a topic of interest. For many observers, Jordan’s journey illustrates how consistent habits and scientifically informed training methods can gradually reshape the body over time.

Ankur Warikoo, entrepreneur, who has gained fame with his to-the-point practical and solution oriented videos on Instagram, recently talked about his fitness journey and diet routine which helped him achieve only 13 per cent body fat at the age of 45. "The exact method that got me 13 per cent at the age of 45. No steroids, no shortcuts, not AI. The 3T formula got me here, starting with the one most people skip," said Warikoo in his Instagram post.

What Are The 3Ts That Helped Ankur Warikoo Achieve Only 13 per cent fat at 45?

“The only way to lose fat is through a calorie deficit (consume fewer calories than you burn). Many track their calorie-out (how much they burn, through a smart watch or ring). But very few track their calorie-in (how much they eat),” he said.

This is why, T-1 is Track. This phase aims at tracking what you eat and keeping a check on your calorie intake.

Warikoo said that he brough his calorie intake to 1,600 to 1,800. He started with a 500 calorie deficit every day and continued till 7,500 every two weeks to lose 1 kg. Then repeated the same routine. He also increased his protein intake. In a deficit, you lose muscle and fat. Protein replenishes the muscle. Without it, you just end up skinny,” he said.

What His Diet Looked Like

9.30 am – 1 scoop whey protein, creatine, 1 walnut, 4 almonds, 4 cashews, 5-6 raisins

11 am – 200 grams paneer/tofu/tempeh/ or dal chilla. Rarely eggs

1 pm – Fruit

4 pm – 2 rotis (emmer wheat/jowar/soya bean) sabzi+ dal+ low fat yogurt

6.30 pm – 1 scoop whey protein with curd

“I didn’t cut out chhole bhature (my favourite). Had mithai – quite often. The goal wasn’t perfection. It was to reach the two-week deficit,” said Warikoo.

The Second T is for Training

Warikoo's training schedule looked like this:

Tennis – 6 days a week, 1 hour (cardio sorted)

Weights – 6 days a week, 45 minutes

Every day: 2 exercises * 3 body parts = 6 exercises

10-12 reps

3 sets

“Didn’t get bored,” he shared.

The 3rd T stands for Transformation

He said he tracked his daily weight and weekly measurements to document his transformation and the progress he had been making. He said that he also "sent pictures to my trainer for accountability. Ate mostly the same meals. Boring works," he said.

What Do Experts Say?

Experts have noted that a diet, especially like Warikoo's which is mostly vegetarian, excels in sustainability. Furthermore, his diet was balanced with protein, macros from dal, tofu and Greek yogurt. He also did resistance training to preserve lean mass which is a common mid-age related condition that could lead to sarcopenia.

Experts also point out that while tracking weight and measures are great notifiers of tracking health, one should understand that losing weight is not everything. This is why getting blood work at frequent intervals could tell you more than your dropping weight.