Combining resistance exercise with 11 grams daily essential amino acids produced superior muscle-building outcomes compared to either intervention alone in 96 healthy women over 65. The combination group achieved the greatest increase in the follistatin/myostatin ratio—a critical marker where follistatin promotes muscle growth while myostatin inhibits it. This hormonal shift accompanied significant gains in muscle mass and reductions in inflammatory markers including TNF-α, IL-6, and IL-1β. The finding addresses a fundamental challenge in aging research: how to most effectively combat sarcopenia before it becomes clinically apparent. While resistance training alone has established benefits, this study demonstrates that strategic amino acid timing—5.5g twice daily—amplifies the anabolic response through complementary pathways. The research fills a notable gap since most sarcopenia interventions target already-frail populations rather than healthy older adults. However, the 12-week timeframe represents relatively short-term outcomes, and the study population was limited to healthy Korean women without insulin resistance. The practical takeaway suggests that proactive combination strategies may be more effective than waiting for muscle loss to become evident, potentially reshaping preventive approaches to healthy aging.