Research
Mixed
Resistance training protocols for older adults should include 2-3 sets of 1-2 multijoint exercises per major muscle group, performed 2-3 times per week at 70-85% of 1RM, including power exercises at 40-60% 1RM.
Lift weights 2-3 times a week. Do 2-3 sets of 6-12 reps for major muscle groups. Use a weight that is 70-85% of your max for strength, or 40-60% of your max moved quickly for power. Progress gradually.
StrongSupportsVERY_HIGH confidence
A properly designed resistance training program for older adults should include an individualized, periodized approach working toward 2–3 sets of 1–2 multijoint exercises per major muscle group, achieving intensities of 70–85% of 1 repetition maximum (1RM), 2–3 times per week, including power exercises performed at higher velocities in concentric movements with moderate intensities (i.e., 40–60% of 1RM)
Why this rating
Based on meta-analyses and systematic reviews of multiple RCTs cited in the paper.
Source
Resistance Training for Older Adults: Position Statement From the National Strength and Conditioning Association
Maren S. Fragala et al. · The Journal of Strength and Conditioning Research · 2019
clinical_guidelineCited 1,187×
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