Research
Mixed
High-intensity resistance training, including eccentric movements, can significantly reverse age-related strength loss and increase muscle mass in older adults, even those over 90.
Start a supervised, high-intensity resistance training program. You don't need to train every day; once a week can maintain gains. Focus on progressive overload. This will help you build strength and muscle, improving your ability to perform daily activities.
GoodSupportsHIGH confidence
increasing numbers of studies each year continue to document the benefits of resistance training for older men and women, even in those older than 90 years of age... typical duration of these resistance training programs has been 10–12 weeks... Strength changes have been quite variable... Strength gain 1 RM: 107%... 113%... 152%
Why this rating
Supported by multiple studies cited in the review, showing consistent strength gains.
Source
Aging of the human neuromuscular system
Anthony A. Vandervoort · Muscle & Nerve · 2001
DOI 10.1002/mus.1215
narrative_reviewCited 809×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
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