If you can lift this weight after the age of 50, you have the potential to live longer.
The answer is to lift 5 kg, which is about a bag of rice. If you can't do this, you'll be at a higher risk of developing a range of chronic diseases and musculoskeletal disorders in the future. This conclusion comes from a study recently published in the journal Scientific Reports, a subsidiary of Nature.
How was the research done?
In the new study, scientists spent five years investigating and following up more than 51,000 people aged 50 and above from 15 countries. The results showed that people who had difficulty lifting 5 kg had a reduced quality of life and a significantly increased risk of depression, chronic lung disease, hip fracture, joint disease, high cholesterol, Alzheimer's disease, stroke and osteoarthritis. And this connection was independent of age and gender.
Why is heavy lifting so important?
Difficulty lifting 5kg is largely attributed to muscle weakness; it is well known that our muscles get weaker as we age, and the World Health Organization estimates that around 1.71 billion people worldwide suffer from musculoskeletal disorders that severely limit mobility and flexibility. Around 5% of adults aged 60 and over in the United States are reported to have muscle weakness.
The authors suggest that if someone struggles to lift something this heavy, it could be an early sign of muscle weakness. This simple, everyday test could be a valuable early indicator of overall health and potential future health challenges.
3 simple and effective ways to gain muscle
The following is a muscle-building plan for people aged 30-60 based on authoritative guidelines at home and abroad:
1. Optimize protein intake strategy
Protein ≥30g per meal (stimulate muscle synthesis threshold), breakfast is especially important, avoid concentrated dinner supplement
Protein type:
Whey protein (essential amino acids account for ≥40%)
Soy protein (containing glutamine to promote recovery)
Reference recipe: Breakfast 300ml milk + 2 eggs (30g protein), snack 100g yogurt (5g protein)
Basis: The National Health Commission's "Expert Consensus on Dietary Nutrition and Muscle Health" pointed out that the efficiency of dispersed intake is increased by 22%.
2. Resistance training. Quantitative plan
Basic movements:
Squat/bench press/rowing (multi-joint compound movements)
Intensity standard:
8-12 times/set (until exhaustion) | ≤90 seconds rest between sets
≥2 times per week, 6 movements each time (total time 40 minutes)
Based on: WHO "Physical Activity Guidelines (2025 Update)" confirms that this intensity is the most efficient for muscle growth,
Home alternative plan
→ Elastic band high-position rowing (alternative equipment)
→ Wall squat (suitable for those with knee joint degeneration)
Note: The Chinese Nutrition Society emphasizes that resistance training must be combined with vitamin D ≥800 IU/day (serum concentration>50n mol/L).
3. Timing of protein-carbohydrate synergistic intake
Golden window of 30 minutes after exercise:
Protein 20g + carbs 30g (e.g. protein powder + 1 banana)
→ Promote insulin secretion and accelerate myosin synthesis (efficiency increased by 37%)
Distribution principle for non-exercise days:
Carbs: protein = 1:1 per meal (e.g. 50g of whole grain rice + 50g of chicken breast)
Recommend Whey protein powder
Want to test whether you have the "longevity power"? Try starting with BIYODE Whey Protein Powder combined with strength training. Just 10 minutes a day can strengthen your core muscles.
Studies have shown that after strength training after the age of 50, supplementing 15-20g of protein within 30 minutes can maximize the muscle-building effect.
[BIYODE Whey Protein Powder] Hydrolyzed formula + collagen, designed for the elderly:
✅ Dissolves in warm water, easier than mixing milk powder
✅ Even weak stomachs can easily absorb it without stretching or bloating
✅ After training, add a spoonful of water and soak it, which is equivalent to the protein of 3 eggs, but 0 cholesterol
Value-added ingredients:
Calcium + Vitamin D: prevent osteoporosis (each serving contains 30% of the daily calcium requirement).
Collagen peptides: protect joints and repair muscles with protein.
Low sugar and low fat: no sucrose added, diabetes-friendly (GI value <30).
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