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DeconditioningActive referenceUnder clinical review

Sarcopenia Strength

Progressive resistance plan for age-related muscle loss. Emphasises lower-extremity strength, protein-timing reminders, and weekly volume tracking.

Condition: Sarcopenia (Age-Related Muscle Loss) · ICD-10 M62.84

25

Minutes / session

12

Weeks

3

Phases

13

Outcome measures

Under clinical review

At least one module, condition, or outcome record is not marked approved. Treat this page as educational reference material, not an individualized prescription.

Safety rules and escalation

Review these module-specific checks before considering any exercise phase.

Non-bypassable platform pain rules

  • Pain at or above 6/10 requires an exercise substitution.
  • Pain at or above 8/10 stops the workout and surfaces emergency-stop guidance.

Red-flag screening

  • Have you lost more than 5% of your body weight unintentionally in the last 6 months?

    Urgent Care · Please see a clinician for evaluation before continuing a strength programme.

  • Are you having difficulty swallowing or choking with meals?

    Urgent Care · Please see a clinician — this can affect nutrition and recovery.

Clearance and monitoring checks

  • Approximate daily protein intake (g/kg body weight)?

    Monitoring · Inform

Phases and exercise prescriptions

Phase 1 · T0

Wake & Activate

3 weeks

Goals

  • Daily standing volume
  • Re-learn loaded patterns

Precautions

  • Avoid muscular failure
  • Track soreness
Ankle Alphabet (ABCs)

Activation · T0 · Beginner

2 sets · 1 reps · 0 sec · 30 sec rest

Recorded pain ceiling: 4/10
Adductor Stretch (Butterfly)

Mobility · T0 · Beginner

2 sets · 10 reps · 90 sec · 30 sec rest

Recorded pain ceiling: 4/10
Isometric Dorsiflexion (Pull Up)

Strength · T0 · Beginner

2 sets · 8 reps · 10 sec · 30 sec rest

Recorded pain ceiling: 4/10
Ankle Circles

Activation · T0 · Beginner

2 sets · 15 reps · 0 sec · 30 sec rest

Recorded pain ceiling: 4/10
Ankle Alphabet (ABCs)

Mobility · T0 · Beginner

2 sets · 1 reps · 0 sec · 30 sec rest

Recorded pain ceiling: 4/10
Isometric Eversion

Strength · T0 · Beginner

2 sets · 8 reps · 10 sec · 30 sec rest

Recorded pain ceiling: 4/10
Ankle Dorsiflexion Rock (Knee-to-Wall)

Activation · T0 · Beginner

2 sets · 10 reps · 0 sec · 30 sec rest

Recorded pain ceiling: 4/10
Ankle Circles

Mobility · T0 · Beginner

2 sets · 15 reps · 0 sec · 30 sec rest

Recorded pain ceiling: 4/10
Isometric Inversion

Strength · T0 · Beginner

2 sets · 8 reps · 10 sec · 30 sec rest

Recorded pain ceiling: 4/10
Ankle Pumps

Activation · T0 · Beginner

2 sets · 30 reps · 0 sec · 30 sec rest

Recorded pain ceiling: 4/10
Ankle Dorsiflexion Rock (Knee-to-Wall)

Mobility · T0 · Beginner

2 sets · 10 reps · 0 sec · 30 sec rest

Recorded pain ceiling: 4/10
Isometric Plantarflexion (Press Down)

Strength · T0 · Beginner

2 sets · 8 reps · 10 sec · 30 sec rest

Recorded pain ceiling: 4/10
Arm Circles

Activation · T0 · Beginner

2 sets · 15 reps · 0 sec · 20 sec rest

Recorded pain ceiling: 4/10
Ankle Pumps

Mobility · T0 · Beginner

2 sets · 30 reps · 0 sec · 30 sec rest

Recorded pain ceiling: 4/10
Quad Set

Strength · T0 · Beginner

2 sets · 10 reps · 5 sec · 30 sec rest

Recorded pain ceiling: 4/10
Child's Pose with Reach

Activation · T0 · Beginner

2 sets · 3 reps · 30 sec · 15 sec rest

Recorded pain ceiling: 4/10
Arm Circles

Mobility · T0 · Beginner

2 sets · 15 reps · 0 sec · 20 sec rest

Recorded pain ceiling: 4/10
Scapular Squeeze

Strength · T0 · Beginner

2 sets · 10 reps · 5 sec · 20 sec rest

Recorded pain ceiling: 4/10

Phase 2 · T2

Build Strength

6 weeks

Goals

  • Sit-to-stand x12 in 30s
  • Tolerate 30 minutes of resistance work

Precautions

  • Pain < 4/10
  • Allow 48h between heavy sessions
90/90 External Rotation

Strength · T2 · Intermediate

3 sets · 12 reps · 0 sec · 45 sec rest

Recorded pain ceiling: 4/10
90/90 External Rotation

Endurance · T2 · Intermediate

3 sets · 12 reps · 0 sec · 45 sec rest

Recorded pain ceiling: 4/10
Ankle Eversion Walk

Strength · T2 · Intermediate

3 sets · 1 reps · 30 sec · 45 sec rest

Recorded pain ceiling: 4/10
Ankle Eversion Walk

Endurance · T2 · Intermediate

3 sets · 1 reps · 30 sec · 45 sec rest

Recorded pain ceiling: 4/10
Ankle Inversion Walk

Strength · T2 · Intermediate

3 sets · 1 reps · 30 sec · 45 sec rest

Recorded pain ceiling: 4/10
Ankle Inversion Walk

Endurance · T2 · Intermediate

3 sets · 1 reps · 30 sec · 45 sec rest

Recorded pain ceiling: 4/10
Band Resisted Hip IR/ER (Standing)

Strength · T2 · Intermediate

3 sets · 12 reps · 0 sec · 30 sec rest

Recorded pain ceiling: 4/10
Band Resisted Hip IR/ER (Standing)

Endurance · T2 · Intermediate

3 sets · 12 reps · 0 sec · 30 sec rest

Recorded pain ceiling: 4/10
Banded Ankle Walks

Strength · T2 · Intermediate

3 sets · 20 reps · 0 sec · 45 sec rest

Recorded pain ceiling: 4/10
Banded Ankle Walks

Endurance · T2 · Intermediate

3 sets · 20 reps · 0 sec · 45 sec rest

Recorded pain ceiling: 4/10
Bear Hold

Strength · T2 · Intermediate

3 sets · 1 reps · 20 sec · 45 sec rest

Recorded pain ceiling: 4/10
Bear Hold

Endurance · T2 · Intermediate

3 sets · 1 reps · 20 sec · 45 sec rest

Recorded pain ceiling: 4/10

Phase 3 · T3

Sustain & Carry-Over

3 weeks

Goals

  • Carry groceries 2 flights of stairs
  • Floor-to-stand independently

Precautions

  • Maintain protein intake
  • Track weekly RPE
Agility Ladder Drills

Strength · T3 · Advanced

3 sets · 1 reps · 900 sec · 30 sec rest

Recorded pain ceiling: 4/10
BAPS Board Circles

Balance · T3 · Advanced

3 sets · 10 reps · 45 sec · 45 sec rest

Recorded pain ceiling: 4/10
Agility Ladder Drills

Endurance · T3 · Advanced

3 sets · 1 reps · 900 sec · 30 sec rest

Recorded pain ceiling: 4/10
Arnold Press

Strength · T3 · Intermediate

3 sets · 10 reps · 0 sec · 60 sec rest

Recorded pain ceiling: 4/10
Single-Leg Balance with Perturbation

Balance · T3 · Advanced

3 sets · 1 reps · 30 sec · 30 sec rest

Recorded pain ceiling: 4/10
Arnold Press

Endurance · T3 · Intermediate

3 sets · 10 reps · 0 sec · 60 sec rest

Recorded pain ceiling: 4/10
Barbell Back Squat

Strength · T3 · Advanced

3 sets · 6 reps · 0 sec · 180 sec rest

Recorded pain ceiling: 4/10
Barbell Back Squat

Endurance · T3 · Advanced

3 sets · 6 reps · 0 sec · 180 sec rest

Recorded pain ceiling: 4/10
Barbell Deadlift (Conventional)

Strength · T3 · Advanced

3 sets · 5 reps · 0 sec · 180 sec rest

Recorded pain ceiling: 4/10
Barbell Deadlift (Conventional)

Endurance · T3 · Advanced

3 sets · 5 reps · 0 sec · 180 sec rest

Recorded pain ceiling: 4/10
Barbell RDL

Strength · T3 · Intermediate

3 sets · 8 reps · 0 sec · 120 sec rest

Recorded pain ceiling: 4/10
Barbell RDL

Endurance · T3 · Intermediate

3 sets · 8 reps · 0 sec · 120 sec rest

Recorded pain ceiling: 4/10
Bent-Over Row

Strength · T3 · Intermediate

3 sets · 10 reps · 0 sec · 60 sec rest

Recorded pain ceiling: 4/10
Bent-Over Row

Endurance · T3 · Intermediate

3 sets · 10 reps · 0 sec · 60 sec rest

Recorded pain ceiling: 4/10

Outcome measures

These are the measures linked to this module's current public record.

Pain Numeric Rating (0-10)

Simple · Required

Under clinical review

Patient-rated pain intensity over the last 24 hours.

Cadence
Baseline
Scale
0–10 score
Scoring direction
Lower Better

Pain Numeric Rating (0-10)

Simple · Optional

Under clinical review

Patient-rated pain intensity over the last 24 hours.

Cadence
Weekly
Scale
0–10 score
Scoring direction
Lower Better

30-Second Sit-to-Stand

Functional · Optional

Under clinical review

Repetitions in 30 seconds without arms.

Cadence
End Of Phase
Scale
0–40 reps
Scoring direction
Higher Better

Pain Numeric Rating (0-10)

Simple · Required

Under clinical review

Patient-rated pain intensity over the last 24 hours.

Cadence
End Of Program
Scale
0–10 score
Scoring direction
Lower Better

Functional Limitation (0-10)

Simple · Required

Under clinical review

Self-rated difficulty performing daily tasks.

Cadence
Baseline
Scale
0–10 score
Scoring direction
Lower Better

Weekly Session Count

Simple · Optional

Under clinical review

Sessions completed in the last 7 days.

Cadence
Weekly
Scale
0–14 sessions
Scoring direction
Higher Better

Functional Limitation (0-10)

Simple · Optional

Under clinical review

Self-rated difficulty performing daily tasks.

Cadence
End Of Phase
Scale
0–10 score
Scoring direction
Lower Better

Functional Limitation (0-10)

Simple · Required

Under clinical review

Self-rated difficulty performing daily tasks.

Cadence
End Of Program
Scale
0–10 score
Scoring direction
Lower Better

30-Second Sit-to-Stand

Functional · Required

Under clinical review

Repetitions in 30 seconds without arms.

Cadence
Baseline
Scale
0–40 reps
Scoring direction
Higher Better

Borg Rating of Perceived Exertion

Simple · Optional

Under clinical review

Patient-reported exertion during a typical session.

Cadence
Weekly
Scale
6–20 RPE
Scoring direction
Lower Better

30-Second Sit-to-Stand

Functional · Required

Under clinical review

Repetitions in 30 seconds without arms.

Cadence
End Of Program
Scale
0–40 reps
Scoring direction
Higher Better

Timed Up & Go (seconds)

Functional · Required

Under clinical review

Seconds to rise from chair, walk 3m, turn, return, sit.

Cadence
Baseline
Scale
0–60 seconds
Scoring direction
Lower Better

Timed Up & Go (seconds)

Functional · Required

Under clinical review

Seconds to rise from chair, walk 3m, turn, return, sit.

Cadence
End Of Program
Scale
0–60 seconds
Scoring direction
Lower Better

Guide questions

What is the Sarcopenia Strength guide?

Progressive resistance plan for age-related muscle loss. Emphasises lower-extremity strength, protein-timing reminders, and weekly volume tracking.

Is this an individualized treatment plan?

No. This page is a public educational reference. Individualized use belongs in the authenticated safety-screening and clinician workflow.

Does this module require medical clearance?

The current record does not mark medical clearance as universally required. Its L1 · Self-guided after screening safety rules and screening still apply.

Has this guide completed clinical review?

No. One or more of the module, condition, or listed outcome measures is not marked approved, so this page is labelled under clinical review.

How is this rehabilitation pathway organized?

The current record contains 3 phases, a typical session length of 25 minutes, and an overall duration of 12 weeks.