Mixed
Resistance training has small effects on muscle morphology (mass/size) in older adults, and no single training volume variable significantly predicts these morphological changes.
If your goal is muscle size (not just strength), expect small gains. Use moderate weights (51-69% 1RM), train 3 times a week, and rest 120 seconds between sets. Focus on long-term consistency (over a year) rather than specific volume metrics, as no single volume variable strongly predicts muscle growth in older adults.
RT improved muscle strength substantially (mean SMDbs = 1.57; 25 studies), but had small effects on measures of muscle morphology (mean SMDbs = 0.42; nine studies).
Why this rating
Based on only 9 studies, leading to preliminary findings and limited statistical power for morphological sub-analyses.
Source
Dose–Response Relationships of Resistance Training in Healthy Old Adults: A Systematic Review and Meta-Analysis
Ron Borde et al. · Sports Medicine · 2015
DOI 10.1007/s40279-015-0385-9
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