Adherence
Low-intensity resistance exercise (20-30% 1RM) performed to failure (high volume) stimulates muscle protein synthesis (MPS) similarly to high-intensity exercise (80-90% 1RM) in older adults, offering a viable alternative for those with joint limitations.
You don't need to lift heavy weights to build muscle. If you have joint pain, use lighter weights (about 30% of your max) and do many repetitions until you can't do any more. This 'high volume' approach stimulates muscle growth just as effectively as heavy lifting, without the joint stress.
low-load high volume leg resistance exercise to failure (30% of 1RM) was more effective at increasing MPS than high-load low volume resistance exercise to failure (90% of 1RM)... weight lifting at 30% of 1RM to failure induced similar increases in MPS to that found after lifting 90% of 1RM to failure at 4 h post-exercise
Why this rating
Based on human studies (Fry, Breen lab) showing equivalent MPS responses, though long-term hypertrophy data in elderly is noted as 'yet to be determined'.
Source
Skeletal muscle protein metabolism in the elderly: Interventions to counteract the 'anabolic resistance' of ageing
Leigh Breen et al. · Nutrition & Metabolism · 2011
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