Maintaining muscle and strength isn’t complicated. But it does require a structure you can keep coming back to. Consistency is key, not perfection.
A simple daily structure can look like:
Morning
- Include protein in your first meal - it's often the meal where people fall short
During the day
- Add protein where needed, aim for 1.6 grams of protein per kilogram body weight daily
Training days
- Complete one short strength session
Daily
- Include creatine as part of your routine
This doesn’t need to be perfect.
Play the long game.
Small, repeatable actions — done consistently — are what support muscle and build strength over time, as part of a healthy diet and active lifestyle.