Tag
Muscle
Page 4 of 4
Creatine: uses, evidence, dosing and safety
Creatine is a compound your body makes and stores in muscle to help power short, hard efforts. The evidence that creatine monohydrate builds strength, power and lean muscle alongside resistance training is strong and consistent. Its effect on memory is promising but less settled, and shows up mainly in older adults and vegetarians. The common fears, that it harms the kidneys or causes hair loss, are not supported by the evidence. For healthy adults it is also one of the most studied, cheapest and best-tolerated supplements on the shelf.
Jul 22, 2026
Strength training's longevity sweet spot: two hours a week
Research in the British Journal of Sports Medicine tracked 147,374 people for up to 30 years. About 90 to 120 minutes of strength training a week lined up with the lowest risk of death, and doing more added no further benefit. Because it followed people rather than assigning workouts, it points to a link, not proof.
Jul 22, 2026
Grip strength and chair stands tracked with longer life
A study of 5,472 women aged 63 to 99 measured two simple things: how hard they could grip and how fast they could rise from a chair. Stronger women were less likely to die over the next eight years, even after accounting for how much they exercised. Because it tracked women rather than assigning workouts, it shows a link, not proof.
Jul 21, 2026
HIIT cut fat and held muscle in older adults, but barely
In a 6-month trial of more than 120 healthy older adults, high-intensity interval training reduced fat while holding onto muscle, unlike moderate exercise, which shaved a little. The authors say the differences between intensities were small.
Jul 17, 2026