Personal Trainer Course Series: The 7-Day Muscle Plan: Why Muscle Gets Harder to Build With Age

As we get older, muscle becomes less responsive to the usual “grow” signals from protein and training. Researchers (Keng et al. 2025) call this anabolic resistance, which is dampened muscle protein synthesis (MPS) response to amino acids and mechanical loading that nudges the body towards muscle loss over time. Mechanisms include a blunted mTOR signal, poorer muscle blood flow, and reduced amino-acid transport, which together raise the “dose” of protein needed per meal to trigger MPS . In practice, many older adults need about 0.4 g/kg protein per meal rather than the ~0.24 g/kg that works for younger people .

Periods of being less active can speed this along. Just two weeks of reduced activity have been shown to induce measurable anabolic resistance in previously healthy older adults, and the effect can linger beyond the de-training period. This is one reason recovery from illness or a busy month can feel like a bigger step back in mid-life as muscle becomes “hard of hearing”, so-to-speak, to the very signals that usually keep it robust .

The good news is that the same research field is very clear on what helps. Progressive resistance training re-sensitises ageing muscle to amino acids for roughly 24–48 hours after a session. This creates a window where your meals “count” more towards repair and growth. Pair those sessions with the right protein distribution across the day (about 1.2–1.6 g/kg/day, split into ~0.4 g/kg per meal) and you give muscle the signal and the building blocks it needs to push back against sarcopenia.

 

The Kickstarter Week

Muscle responds best when the signals are clear and repeated through the week. We’ve therefore put together a plan for your clients that sets those signals with brief strength sessions, steady movement and evenly spaced protein so muscles get both the cue and the raw materials to rebuild. Think of it as a one-week primer to restart strength, function and confidence.

A simple rhythm that fits real life:

• Strength: three short sessions (Mon, Thu, Sat), 25–35 minutes each.
• Steps: a daily target to hit most days (see tiers below).
• Protein: ~0.4 g/kg per meal, totalling 1.2–1.6 g/kg/day, spread across 3–4 meals.
• Optional: Creatine 3–5 g/day and vitamin D if you’re clients are low. Both of these are well-supported adjuncts in older adults when used appropriately.

This combination works as training temporarily restores anabolic sensitivity and evenly spaced, adequately dosed protein then makes the most of that window. Meta-analyses suggest protein supplementation can add ~38% more muscle gain to resistance training, with strong functional benefits when done consistently.

Quick Start Checklist

Before we jump in, get everything set up to win. A few quick choices now, like the kit, step target, and daily protein, will make training smoother and more effective.

• Pick your kit: dumbbells, bands or machines.
• Choose a step tier: Starter 5–6k, Solid 7–8.5k, Enthusiast 9–11k steps/day.
• Calculate the day’s protein: bodyweight × 1.2–1.6 (g/kg/day), split across meals.
• If your client has medical concerns or recent injuries, check in with their GP first.

The Strength Sessions (25–35 minutes)

We’ve kept the strength sessions short, full-body and repeated three times a week to hit the signals that matter most. They are mechanical tension, enough weekly volume and regular practice. The A/B split alternates emphasis (push/hinge vs pull/hips) so key muscles work hard without frying the same joints two days in a row. Compound lifts come first for the biggest return on time, with simple “1–2 reps in reserve” to manage effort safely. Hitting the top of the rep range before nudging the load keeps progression clear. This format pairs neatly with the 24–48 hour window where muscles respond more strongly to protein after training, so each session sets clients up for better rebuilding in the meals that follow.

Warm-up (6–8 minutes, every session)

2 minutes brisk march or cycle → 1 set of 8 reps each: bodyweight squat, wall press, band pull-apart, hip hinge, shoulder rolls.

Session A (push-leaning full body)

• Goblet Squat or Leg Press — 3×8–12
• Incline Push-up or Chest Press — 3×8–12
• Dumbbell RDL (hip hinge) — 3×8–12
• Seated or Band Row — 3×8–12
• Farmer’s Carry — 3×20–40 m
  Rest 60–90 s. Stop each set with 1–2 reps “in the tank”.

Session B (pull/hip-leaning full body)

• Step-up or Split Squat — 3×8–12/leg
• Lat Pulldown or Assisted Pull-down — 3×8–12
• Hip Thrust or Glute Bridge — 3×10–15
• Dumbbell Overhead Press (or machine) — 3×8–12
• Pallof Press (anti-rotation) — 3×15–30 s/side

Progression rule: when clients hit the top of the rep range with good form for all sets, increase the load by ~2–5% next time.

Resistance exercise drives mTOR signalling via mechanical tension and improves muscle blood flow and amino-acid transport, which are key weak points in ageing muscle. Neural adaptations arrive quickly too, which is why strength often improves before visible muscle changes.

Walking & Optional Cardio

Walking tops up the recovery signals that strength work begins. Regular steps keep blood flowing to working muscles, support capillary function and improve insulin sensitivity. These conditions favour muscle protein synthesis between sessions. Easy-paced walks also help manage soreness and joint stiffness without adding fatigue. The optional short intervals lift heart-lung fitness and mitochondrial drive with a small time cost, while staying brief enough to avoid draining strength for clients’ next lift.

• Hit your daily step tier in 10–15 minute chunks.
• Optional intervals once per week (Wed): 6–8 × 30 s brisk uphill/fast cycle with 60–90 s easy between reps. Keep it “puffing, not gasping”.

Keeping steps up supports recovery and helps disrupt the inactivity–resistance cycle seen with even short periods of reduced movement.

Protein Rhythm Made Easy

Protein turns training into actual muscle. Spreading intake through the day helps clients hit the leucine “trigger” for muscle protein synthesis at each meal, rather than leaving big gaps. In the following plan, we’re aiming for roughly 0.4 g/kg per meal within a daily total of 1.2–1.6 g/kg, using high-quality sources. Meals are timed normally, and know that the 24–48 hours after a lift are when muscles are most receptive, so emphasise to your clients that these meals do extra good work.

Aim for ~0.4 g/kg per meal. Examples:

• 60 kg → ~24 g/meal × 3–4 meals (total 72–96 g/day)
• 75 kg → ~30 g/meal × 3–4 (90–120 g/day)
• 90 kg → ~36 g/meal × 3–4 (108–144 g/day)

Meal Ideas

• Breakfast: Greek yoghurt (300g) + berries + 20g whey; or 3 eggs + seeded toast; or 200g tofu scramble with veg.
• Lunch: 120–150g chicken wrap; or tuna jacket potato; or lentil–quinoa bowl with feta.
• Dinner: 150g salmon + potatoes + greens; or lean beef chilli (150g raw wt) + rice; or 200g tempeh stir-fry.
• Snacks: Skyr/cottage cheese; edamame; 20–30g protein shake; cheese & oatcakes.

Older adults typically need 1.2–1.6 g/kg/day of protein, split evenly, with ~0.4 g/kg per meal to reliably hit the MPS ceiling at each feeding. High-quality protein and adequate leucine help trigger the pathway that turns food into muscle protein.

Hydration, Sleep & Recovery

Muscle grows between sessions, not during them. Staying well-hydrated keeps blood volume, temperature control and joint comfort on track, while steady sleep drives the hormones and repair processes that rebuild tissue. A little mobility and easy movement smooths out stiffness so clients are able to train again with good form and steady energy. Remind clients to:

• Drink to keep urine a pale straw colour.
• Aim for 7–9 hours of sleep with steady bed/wake times.
• Add 8–10 minutes of gentle mobility on Tuesday and Sunday (ankles, hips, thoracic spine, shoulders).
• Mild next-day muscle soreness is fine; sharp joint pain is your stop sign.

The 7-Day Plan

And here’s how the week all fits together.

Day 1 (Mon)

• Strength Session A (25–35 min)
• Steps to the selected tier
• Protein across 3–4 meals

Day 2 (Tue)

• 30–45 min easy walk (split if needed)
• 8–10 min mobility
• Protein rhythm

Day 3 (Wed)

• Optional intervals (10–18 min total “hard” time)
• Top up steps
• Protein rhythm

Day 4 (Thu)

• Strength Session B (25–35 min)
• Steps to the selected tier
• Protein rhythm

Day 5 (Fri)

• 30–45 min easy walk + 5 min balance (single-leg stands, heel-to-toe)
• Protein rhythm

Day 6 (Sat)

• Strength Session A (repeat)
• Steps to the selected tier
• Protein rhythm

Day 7 (Sun)

• 45–60 min relaxed walk in nature
• 10–12 min long stretch
• Prep next week’s protein staples (cook once, eat twice)

Options & Substitutions

Just in case your client has some concerns:

• Knees sensitive? Use box squats or leg press and comfortable ranges.
• Shoulders niggly? Incline push-ups or cable press in pain-free arcs.
• No kit? Use bodyweight variations and a loaded rucksack; slow the lowering phase (e.g., 3-second eccentrics).
• Plant-based? Prioritise soy, mixed legumes and grains; consider creatine as an adjunct in consultation with a nutrition coach.

Safety First

Remember to stop any movement that causes sharp pain, dizziness or chest discomfort. If your client’s taking medicines that affect blood pressure or balance, build up gradually and speak to their GP if unsure.

Track & Progress

Progress clients can see keeps you honest and motivated. Simple, repeatable checks show that the work is landing and help you spot when to move them up a weight, add a set, or raise the step tier. A couple of quick measures each week turn effort into feedback, so you keep nudging them forward with purpose.

• Twice a week: 30-second chair stands; timed 1 km walk.
• Daily: tick off “trained / steps / protein target met”.
• After 2–4 weeks: add a fourth set to two lifts or nudge the load up 2–5%; raise step tier by ~1k/day; drift protein intake towards the top of your range if appetite and recovery are good.

Where This Fits in The Longer Plan

You’ve now got a clear, one-week plan you can repeat and build on. Three short strength sessions set the signal, daily steps keep your clients moving, and steady protein helps each session count. Keep the tick-boxes simple with the training, hit step goals, meet protein target and sleeping well. Then encourage your client to bring any questions to the next session and keep moving forward one solid week at a time.

Reference

• Kang HJ. Unravelling Anabolic Resistance in Sarcopenia: A Narrative Synthesis of Age-Related Impairments in Muscle Protein Synthesis. Asian J Kinesiol. 2025;27(3):107–113. Click here to review the full research article.
• Breen L, Stokes KA, Churchward-Venne TA, et al. Two weeks of reduced activity decreases leg lean mass and induces “anabolic resistance” of myofibrillar protein synthesis in healthy elderly. J Clin Endocrinol Metab. 2013;98(6):2604-12. Click here to review the full research article.
• Bauer J, Biolo G, Cederholm T, et al. PROT-AGE Study Group position paper: optimal dietary protein intake in older people. J Am Med Dir Assoc. 2013;14(8):542-59. Click here to review the full research article.
• Morton RW, Murphy KT, McKellar SR, et al. Protein supplementation augments resistance training-induced gains in muscle mass and strength: systematic review and meta-analysis. Br J Sports Med. 2018;52(6):376-84. Click here to review the full research article.

The Nutrition-Focused Route into Personal Training

Ready to turn a passion for nutrition into real coaching skill? Our Nutrition & Exercise Specialist & Master Diplomas™ are personal trainer courses built for people who want to become a PT and specialise in nutrition and start a career grounded in what the evidence says actually works. Recent research shows that resistance training makes muscles more responsive to protein for 24–48 hours, and that pairing training with smart protein intake can deliver ~38% more muscle gain than training alone. You’ll learn how to programme around that window and coach clients to hit practical targets like ~0.4 g/kg protein per meal within 1.2–1.6 g/kg/day, plus what to do when life gets in the way (even two weeks of reduced activity can blunt muscle-building signals). If you want a course that joins up training, nutrition and real-world coaching, this is it.

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