Overview
Sixteen weeks of strength-first training, protein dosed where the evidence says it counts, and creatine — the plan for still carrying your own shopping at eighty. Optional growth-axis peptide support for those already familiar with it.
Who this is for
- ·Adults 50+ losing strength or grip year on year
- ·Post-menopausal women protecting bone and muscle
- ·Returning to lifting after a layoff
The four pillars
Progressive overload
3–4 strength sessions/week, compound lifts, 6–12 reps to RIR 1–2.
Protein dosing
1.6–2.2 g/kg/day, 3–4 doses of 30–45 g with 3 g leucine each.
Creatine
5 g/day, indefinitely. Single best-evidenced ergogenic + cognitive aid.
Recovery
8 h sleep window, omega-3, magnesium.
Phased timeline
Phase 1 · Weeks 1–4
Build pattern
Movement quality + protein habit
- 3× full-body sessions
- Hit protein target daily
Phase 2 · Weeks 5–12
Load
Progressive overload
- 4× sessions
- Track top sets
- Add creatine + omega-3
Phase 3 · Weeks 13–16
Peak + reassess
DEXA + strength retest
- DEXA scan
- 1RM retest
- Consider CJC-1295/Ipamorelin under physician
Daily schedule
07:00Protein 40 g + creatine 5 g
12:00Protein 40 g lunch
17:00Strength training 4×/week
19:00Protein 40 g dinner + omega-3 2 g
21:30Magnesium glycinate, vitamin D3/K2
Biomarkers to track
MarkerTargetRationale
Grip strength+10%Strong mortality predictor.
DEXA lean mass+1–2 kgLean mass regained.
IGF-1Age-normal upper thirdAnabolic environment.
Cautions & contraindications
- · Active malignancy (GH-axis caution)
- · Uncontrolled hypertension
Educational content only — consult a qualified physician before starting any protocol.
Selected references
- Grip strength and mortality: prospective studyLancet · 2015
- Creatine in older adults: systematic reviewNutrients · 2021