David_Propst_PA-C
@PrimaryCarePAC
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Strength is Medicine. Helping adults 40+ stay strong, build muscle, and extend healthspan through evidence-based strategies. Free Strength Starter Plan ↓
Joined May 2019
Most people don’t realize they’re losing muscle—.until they’ve already lost too much. Here’s why midlife is the moment to act. (and what you can still do about it). 🧵
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I thought Chuck Norris was a good use of my gif. You know Chuck Norris is so tough that creatine actually takes Chuck Norris.
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Just recorded a health podcast. The host said “let’s talk about creatine” and my first comment was “ what’s that?”
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Full myth-busting article + protocol here ⬇️. Which myth do you run into most? Comment below. #Sarcopenia #StrengthAfter40.
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Screen • Train • Fuel checklist.✅ SARC-F ≥ 4, grip <27 kg men / <16 kg women, or 5-sit-to-stand >15 s? Start now. ✅ 2 full-body sessions a week, push RPE 5→8 over 4 wk. ✅ ≥1.2 g/kg protein daily, three 30 g meals. Creatine 5 g can add 10–15 % extra strength.
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“Weights are risky after 60.”. Meta-analyses: supervised strength training bumps strength 30–40 % with injury rates similar to brisk walking. Danger lies in staying frail.
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Myth: “0.8 g/kg protein is plenty.”. Anabolic resistance says otherwise. Aim 1.2–1.6 g/kg and split it into 3 x 30 g meals. Even spread = +1.5 kg lean mass vs skewed intake.
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Wrong. Adults in their 80s regained ~10 % thigh muscle in 12 weeks of progressive lifting. Aging plus INACTIVITY causes the slide.
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Day 6 of 7 in the World Sarcopenia Day countdown. 9 muscle myths keep mid-life adults weak. Let’s clear them up before #WorldSarcopeniaDay tomorrow. 🏋️♂️
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Lift first, fuel smart, add polish only if goals demand it. Full Day 5 breakdown 👉
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Targeted extras ≈ 10 %.• Creatine 5 g/day.• Vitamin D (if low).• Omega-3s 2–3 g EPA+DHA.
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Protein ≈ 15 % of the puzzle. Hit 1.2 g/kg/day (≈ 30 g at breakfast, lunch, dinner). Below that? Lean-mass losses, especially during weight loss.
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Resistance training ≈ 75 % of your potential muscle gain. Two full-body sessions a week → non-negotiable foundation.
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July 4 = World Sarcopenia Day (and U.S. Independence Day). Muscle strength = personal independence at 40, 60, 80+.
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Saw this this morning and thought that Brady and some of the other people reading the post may find it funny
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Use it, adapt it, share it with patients. Free PDF and guide here 👇. #sarcopenia #musclehealth #strengthtraining #resistancetraining #metabolichealth #ExerciseIsMedicine.
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This isn’t just a workout. It’s a tool for clinical rehab, aging well, and regaining functional independence. Strength returns faster than we think when overload is progressive.
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✅ 5 core movement patterns.✅ Choose-your-equipment options.✅ RPE & rep-range guide.✅ 4-week progression table.✅ Printable log.✅ Built for beginners as in introduction to resistance exercise.
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July 4th is World Sarcopenia Day. Today is my 4th of 7 posts in preparation. Muscle is the most trainable tissue we have and one of the most neglected in clinical care. Today I released a 4-week beginner strength plan to reverse muscle loss with just 1–2 sessions per week.
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RT @FBettariga: Pleased to see our latest research at Exercise Medicine Research Institute published in the British Journal of Sports Medic….
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