Stronger at Every Stage: The CerePro Way

By Shannon Kasun, Neuroscience Specialist

Muscle is one of the most vulnerable physiological systems to aging—deteriorating earlier and faster than many people realize. Muscle loss can begin as early as age 30, decreasing 3–8% per decade, and accelerates sharply after age 60 (Lexell et al., 1988; Holloszy, 2000). By age 70, an individual may lose up to 30% of their muscle mass. This progressive decline, known as sarcopenia, affects an estimated 10–16% of older adults worldwide (Yuan & Larsson, 2023).

Why Muscle Loss Happens—and Why It Matters

Age-related muscle loss is driven primarily by the loss of fast-twitch (type II) muscle fibers (Nilwik et al., 2013). These fibers are responsible for powerful, explosive movements—sprinting, weightlifting, climbing stairs quickly, catching yourself when you trip over a pesky charging cable. When type II fibers disappear, the body's internal “safety net” weakens.

This decline helps explain the steep rise in falls among older adults. One in four adults over 65 falls each year, leading to 41,000 deaths, 3.8 million emergency department visits, and 1.2 million hospitalizations (CDC, 2024). Aging essentially pokes holes in your muscular safety net—and the consequences can be devastating.

Muscle loss doesn’t only predict falls. Sarcopenia is associated with a reduced 15-year survival, increased dementia risk, and loss of physical independence (Lera et al., 2021; Esteban-Cornejo et al., 2022; dos Santos et al., 2016).

The Multifactorial Roots of Sarcopenia

Sarcopenia is a multifactorial condition, with various age-related lifestyle and physiological shifts contributing to progressive muscle loss. Injury, illness, fatigue, and physical discomfort often keep older adults sedentary. Changes in appetite and metabolism lead to reduced protein intake as well as diminished protein digestion and absorption, limiting the raw materials needed to build and maintain muscle. Chronic, low-grade inflammation accelerates muscle decline by increasing protein breakdown (catabolism) and decreasing muscle protein synthesis (anabolism). Mitochondrial dysfunction further contributes by reducing cellular energy (ATP) production and generating reactive oxygen species (ROS) that trigger muscle protein degradation. These are just some of the interconnected factors that drive the muscle loss commonly observed in older adults.

These forces make muscle maintenance challenging—but importantly, they are not inevitable. Each contributing factor represents a modifiable target for intervention.

Resistance Training: One of the Most Powerful Intervention for Aging Muscles

Research consistently shows that resistance training (strength training) is one of the most effective ways to counteract age-related muscle loss. Strength training can preserve—and even increase—muscle mass and power, even in the oldest adults.

A 2024 study demonstrated that adults aged 85 and older experienced the same benefits from resistance training as adults aged 65–75 (Marzuca-Nassr et al., 2023).

Even better, heavy resistance training increases the size of type II muscle fibers, directly repairing the “safety net” that protects the body from falls (Kryger & Andersen, 2007).

At CerePro Bioscience, We See Muscle as the Ultimate Currency of Longevity

Across the longevity science community—and at CerePro Bioscience—we believe muscle is the most valuable currency of long-term health. Without it, your “health wealth” runs out quickly.

Building muscle now is an essential investment in your future.

But to truly transform your longevity trajectory, you must train the right way—using techniques that specifically target type II fibers with safe, effective, science-backed methods.

That is the CerePro way.

Introducing: The Resistance Training for Longevity Workshop

We are excited to announce the launch of our focused Resistance Training for Longevity Workshop in the new year. This workshop will feature small, concentrated training groups with a maximum of five participants in the Performance Lab gym and will follow our core type II muscle hypertrophy principles, including explosive concentric movements, slow and controlled eccentric movements, medicine ball throws, kettlebell swings, box jumps, and more. All sessions will be led by our trainer to ensure proper technique, targeted training, and a safe, effective experience.

Workshop Pricing

• $75 per person

• FREE for Premium Members of the Longevity Community

  
  

Scheduling Details

Release date and session times will be announced soon.

Join the Waitlist

Email us at info@cereprobio.com to join the waitlist for our Resistance Training for Longevity Workshop—and make it the first step toward your 2026 health resolutions.

References 

Lexell, J et al. “What is the cause of the ageing atrophy? Total number, size and proportion of different fiber types studied in whole vastus lateralis muscle from 15- to 83-year-old men.” Journal of the neurological sciences vol. 84,2-3 (1988): 275-94. doi:10.1016/0022-510x(88)90132-3

Holloszy, J O. “The biology of aging.” Mayo Clinic proceedings vol. 75 Suppl (2000): S3-8; discussion S8-9.

Yuan, Shuai, and Susanna C Larsson. “Epidemiology of sarcopenia: Prevalence, risk factors, and consequences.” Metabolism: clinical and experimental vol. 144 (2023): 155533. doi:10.1016/j.metabol.2023.155533

Nilwik, Rachel et al. “The decline in skeletal muscle mass with aging is mainly attributed to a reduction in type II muscle fiber size.” Experimental gerontology vol. 48,5 (2013): 492-8. doi:10.1016/j.exger.2013.02.012

Centers for Disease Control and Prevention. “About Older Adult Fall Prevention.” CDC.gov, Centers for Disease Control and Prevention, 27 Sept. 2024, www.cdc.gov/falls/about/index.html. Accessed 10 Dec. 2025.

Lera, Lydia et al. “Besides Sarcopenia, Pre-Sarcopenia Also Predicts All-Cause Mortality in Older Chileans.” Clinical interventions in aging vol. 16 611-619. 15 Apr. 2021, doi:10.2147/CIA.S289769

Esteban-Cornejo, Irene et al. “Handgrip strength and all-cause dementia incidence and mortality: findings from the UK Biobank prospective cohort study.” Journal of cachexia, sarcopenia and muscle vol. 13,3 (2022): 1514-1525. doi:10.1002/jcsm.12857

dos Santos, Leandro et al. “Sarcopenia and physical independence in older adults: the independent and synergic role of muscle mass and muscle function.” Journal of cachexia, sarcopenia and muscle vol. 8,2 (2017): 245-250. doi:10.1002/jcsm.12160

Marzuca-Nassr, Gabriel Nasri et al. “Muscle Mass and Strength Gains Following Resistance Exercise Training in Older Adults 65-75 Years and Older Adults Above 85 Years.” International journal of sport nutrition and exercise metabolism vol. 34,1 11-19. 24 Oct. 2023, doi:10.1123/ijsnem.2023-0087

Kryger, A I, and J L Andersen. “Resistance training in the oldest old: consequences for muscle strength, fiber types, fiber size, and MHC isoforms.” Scandinavian journal of medicine & science in sports vol. 17,4 (2007): 422-30. doi:10.1111/j.1600-0838.2006.00575.x