Muscle mass is your reserve for health and independence into old age. In our 3-month program, you will build muscle mass and strength in a targeted manner with supervised, progressive strength training. At the beginning and at the end, we measure what has changed.
Muscles are your health reserve
From around the age of 30, muscle mass slowly declines without targeted training, and this process accelerates in older age. Muscle strength is far more than fitness: grip strength predicts the risk of death better than blood pressure (Source: Leong et al., The Lancet, 2015).
The good news: muscles respond to training at any age. Even in older adults, progressive strength training leads to measurably more muscle mass (Source: Peterson et al., Medicine & Science in Sports & Exercise, 2011). What matters is that the load is properly dosed and increased gradually.
Who the program is suitable for
Suitable for people who
have low muscle mass or notice that their strength and resilience are declining
want to get back into training safely after a longer break
are older and want to actively prevent age-related muscle loss
have completed a weight loss program and now want to build muscle in a targeted way
Less suitable if
a medically prescribed therapy (e.g. physiotherapy or medical training therapy) covered by basic health insurance is indicated. We will clarify this with you in the initial consultation.
an acute illness or injury currently prevents strength training
your main goal is to reduce body fat. Our Weight Loss program is a better fit for that.
What you will achieve
More muscle mass and strength: measured with BIA and grip strength at the start and at the end
Better function in everyday life: climbing stairs, getting up, carrying, balance
Strength and independence: from the second month, you train on your own at least once a week
Realistic expectations: In the first few weeks, it is mainly your strength that increases, as your nervous system and movement patterns adapt. Building muscle mass takes a little longer and is usually moderate over three months. That is why we measure not only muscle mass but also strength and function. This is where your progress shows most clearly.
What's included
Diagnostics and strategy
Questionnaire in advance on training experience, nutrition, complaints and limitations, including screening for muscle loss
Initial assessment (60 min) with body composition (BIA), grip strength, leg strength, core strength and balance
Personal training strategy including a training plan and recommendations on protein intake
Training
10 personal training sessions of 60 minutes each at the CPM
Focus on muscle building with gradually increasing load, complemented by balance exercises
Ongoing documentation of your training progress
Training plan for your independent sessions, at home or at the gym
Completion
Final assessment (60 min) repeating all measurements
Discussion of results and a follow-up training plan
One-page report with baseline and final values, sent to your doctor on request
How the program works
Supervision is deliberately reduced step by step. This way, you gradually take over your own training and develop a healthy routine that lasts.
Time commitment: During the first two months, about 1 to 2 hours per week at the CPM. In the third month, about one hour every two weeks plus your own sessions.
How we measure your progress
At the start and at the end, we measure the same values under the same conditions: fasted, at the same time of day and without training in the preceding 12 hours. Only then are the changes truly meaningful.
Muscle mass using bioelectrical impedance analysis (BIA)
Grip strength as a proven marker of your overall strength
5x sit-to-stand for leg strength and muscle function
Core strength and balance
Training progression (training loads and repetitions) throughout the program
Your final report: At the end, you receive a one-page report with all baseline and final values and an outlook. On request, we will send it to your general practitioner.
Frequently asked questions
How do I start with the program?
Do I need a referral?
Am I too old for strength training?
I have joint problems. Can I still participate?
Am I becoming too muscular?
Do I need protein shakes or dietary supplements?
Do I need training experience?
Where do I train during the independent sessions?
What happens after the 3 months?
Does my health insurance pay?
Questions about the program?
We will answer your questions and clarify together whether the program is right for you.