Resistance Training or Protein? Which one is superior?

I am always excited when I see new studies that highlight the benefits of resistance training on its own—because, let’s be real, the wellness world has gotten louder and more stressful than ever, especially when it comes to protein. Everywhere you turn, someone is screaming that you’re not eating enough protein—that your muscles are wasting away, your metabolism is doomed, and unless you’re gulping down shakes like a bodybuilder prepping for a competition, you’re doing it all wrong.

Honestly? It’s exhausting. And if you’ve ever felt like a failure for not tracking every gram of protein or forcing down yet another dry chicken breast, you’re not alone.

Here’s the thing: while protein is important, it’s not the magic bullet it’s often made out to be. We’ve become so obsessed with hitting the “perfect” protein target that we’ve lost sight of the basics—like actually using our muscles. And this is where this new study comes in to set the record straight.

Researchers examined the effects of resistance training, high protein intake, and both combined in postmenopausal women—a group that is often overlooked in fitness research, despite the fact that we are the ones who need strength training the most. Participants were divided into four groups: resistance training with high protein intake, resistance training only, high protein intake only, and a control group.

And guess what? The results send a clear message: if you have to pick one thing to prioritize, let it be resistance training. Let’s break it down. 

Resistance Training: The MVP of Muscle Health

The study revealed that resistance training, regardless of protein intake, led to significant improvements in the following areas:

✅ Increased muscle mass – More lean tissue, less of the dreaded muscle loss that often accompanies aging.

✅ Decreased fat mass – Resistance training helped improve body composition, meaning stronger, leaner bodies.

✅ Thicker muscles – Not just functionally stronger, but physically denser muscles.

✅ Improved strength – No surprises here! More resistance training = more strength, which translates to better daily function and independence as we age.

These results align with decades of research showing that resistance training is non-negotiable for maintaining strength, muscle, and bone density, especially after menopause. It’s the best armor against osteoporosis, muscle loss, and even metabolic functioning.

High Protein Intake Alone: A Little Overhyped?

Now, here’s where things get interesting. The group that increased protein intake but didn’t exercise? Their results were... well, underwhelming. Interestingly, the high-protein diet without exercise had minimal effects on body composition and only slight improvements in strength. Eating more protein alone doesn’t magically build muscle or burn fat. This is a big deal because it challenges the “eat more protein and you’ll be fine” mindset that’s often pushed in health circles. While protein is critical for muscle maintenance, it doesn’t replace resistance training. Muscles need a stimulus to grow!

So, What Are the Key Takeaways?

1. Exercise Trumps Protein: While protein is important for overall health, the study shows that resistance training alone can lead to substantial improvements in muscle mass, strength, and body composition. Resistance training is the primary driver of change. If you had to choose between lifting weights and focusing on protein intake, lifting wins. Every. Single. Time.
2. It's Never Too Late to Start: This study demonstrates that postmenopausal women can gain significant benefits from resistance training, regardless of their previous exercise history.
3. Balanced Approach: Instead of stressing over protein intake, focus on incorporating regular resistance training into your routine. A balanced diet with adequate protein is beneficial, but it doesn't need to be excessive.
4. Strength for Life: The improvements in muscle mass and strength can contribute to better overall health, independence, and quality of life as you age.

Practical Application: What Should YOU Do?

Alright, let’s cut through the noise. Here’s your action plan:

1️⃣ If you’re not lifting yet, start today. Resistance training is essential for maintaining strength, bone health, and metabolic function as we age. It doesn’t have to be complicated—bodyweight exercises, dumbbells, or machines all count. Frequency matters: Aim for resistance training 2-3 times per week. Be consistent: The benefits of resistance training accumulate over time, so maintain a regular workout schedule. Remember to start gradually if you're new to resistance training, and consider working with a qualified trainer to ensure proper form and progression. If you need some tips on how to start, check out my Resistance Training Toolbox. 

2️⃣ Dial in your protein, but don’t stress about getting a ‘magic number.’ Aim for 1.2-2.0g/kg of body weight per day, which is plenty for muscle maintenance and growth. If you need an even less stressful measure, aim for 20-30g of protein per meal. You can find out more about protein here. 

3️⃣ Stop worrying about perfection. If you’re lifting weights and eating a balanced diet with enough protein, you’re doing it right. No need to chug shakes like your life depends on it.

4️⃣ Keep moving. It’s not just about what happens in the gym—daily movement matters too. Walk, stretch, play—whatever keeps you active beyond structured workouts. 

Final Thoughts

So next time you hear someone say, "Just eat more protein, and you'll be fine," hit them with this:

Protein helps.

But lifting is what actually makes you stronger.