Sarcopenia Management Workout Plan

Here’s a clear, practical workout plan designed to slow, manage and even reverse sarcopenia. It focuses on building strength, improving balance, and keeping joints comfortable.

Goal: Maintain muscle, improve strength, support mobility and prevent falls

Schedule: 3 days per week, about 35–45 minutes per session

Day 1: Full Body Strength (Low to Moderate Intensity)

Warm-up – 5 minutes

• March in place

• Arm circles

• Gentle hip hinges

Strength Training

1. Sit-to-Stand (Chair Squat) – 3 sets of 10

2. Wall Push-ups – 3 sets of 10–12

3. Dumbbell or Water Bottle Rows – 3 sets of 10 per side

4. Glute Bridge – 3 sets of 12

5. Standing Calf Raises – 2 sets of 15

Balance Work

• Single-leg hold – 20 seconds each leg

• Heel-to-toe walk – 2 passes

Cool-down

• Light stretching for legs and shoulders

Day 2: Resistance Band + Core Stability

Warm-up – 5 minutes

• Shoulder rolls

• Side steps

• Torso rotations

Strength Training

1. Band Chest Press – 3 sets of 12

2. Band Seated Row – 3 sets of 12

3. Band Squats or Assisted Squats – 3 sets of 10

4. Band Deadlift (light tension) – 3 sets of 10

5. Standing Overhead Press (light dumbbells or bands) – 2 sets of 10

Core + Stability

• Bird Dog – 3 sets of 8 each side

• Side Leg Raises – 2 sets of 12 each

Cool-down

• Stretch hips, hamstrings, chest

Day 3: Power, Mobility and Walking

Warm-up – 5 minutes

• Light marching

• Ankle mobility

• Hip circles

Strength + Power

1. Fast Sit-to-Stand (controlled speed) – 3 sets of 8

2. Step-ups (low step) – 3 sets of 10 per leg

3. Light Deadlift with Dumbbells/Band – 3 sets of 10

4. Farmer Carry (light weights or grocery bags) – 30–45 seconds × 3

Mobility Work

• Cat-Cow – 8 reps

• Deep breathing with long exhale

• Gentle spinal twists

Cardio

• Brisk walk for 10–15 minutes

Weekly Progression

• Every 2 weeks, add 1–2 reps per set

• When reps get easy, increase weight slightly

• Keep movements slow and controlled except for “fast” sit-to-stands

• Prioritize form over load

Extra Tips for Sarcopenia Management

• Protein intake: Aim for 25–35 g per meal

• Stay hydrated

• Sleep 7–8 hours

• Avoid long periods of sitting

• Add vitamin D and omega-3 if your doctor approves