Can Short, Intense Exercise Help Maintain Muscle as You Age?
Clinical Nutrition Perspective from Bacchus Marsh
Ageing and Muscle Loss — A Common Concern
As we get older, maintaining muscle mass and strength becomes increasingly important.
Many people in Bacchus Marsh and Melton notice:
· Reduced strength
· Lower energy
· Slower recovery
· Changes in mobility
This is a natural process — but it can be supported.
What Did the Research Look At?
The Rose et al., 2025 study explored how high-intensity interval training (HIIT) affects muscle health in older adults.
HIIT typically involves:
· Short bursts of intense activity
· Followed by recovery periods
What Were the Key Findings?
The study suggested that HIIT may help:
· Support muscle function in older adults
· Improve physical capacity
· Counter some aspects of age-related muscle decline
This is significant because maintaining muscle is linked to:
· Mobility
· Independence
· Overall quality of life
Why This Matters
From a clinical nutrition perspective, muscle health is not just about exercise — it’s also closely linked to:
· Protein intake
· Energy availability
· Overall nutrition quality
Exercise provides the stimulus, while nutrition provides the building blocks.
A Balanced Perspective
While HIIT can be beneficial, it’s not necessarily suitable for everyone.
Factors to consider include:
· Current fitness level
· Existing injuries or conditions
· Recovery capacity
· Individual goals
For some people, a modified or gradual approach may be more appropriate.
What This Looks Like in Real Life
In practice, many clients don’t need extreme workouts.
Instead, the focus is on:
· Building strength progressively
· Supporting recovery through nutrition
· Creating a routine that is sustainable
Even small, consistent efforts can make a meaningful difference over time.
The Role of Nutrition
Supporting muscle health isn’t just about training.
It also involves:
· Adequate protein intake
· Balanced meals to support energy
· Nutrient variety for overall function
This is particularly important as nutritional needs can change with age.
When to Seek Guidance
You may benefit from support if you:
· Feel your strength or energy declining
· Are unsure how to combine nutrition and exercise
· Want to support healthy ageing
· Are returning to exercise after a break
Start With Clarity
If you’re looking to support your energy, strength and overall wellbeing:
👉 Book a consultation in Bacchus Marsh or online across Victoria
Or attend a workshop to learn practical nutrition strategies
Reference:
Rose, G., Hume, E., Blackmore, D., Mitchell, J., Belford, S., Skinner, T., Ziaei, M., Riek, S., Bartlett, P., & Schaumberg, M. (2025). Exercise intensity influences body composition: a 6-month comparison of high-intensity interval, moderate- and low-intensity training among healthy older adults. Maturitas, 203(October), 108763. https://doi.org/10.1016/j.maturitas.2025.108763
