Mixed
Twelve weeks of progressive weight-lifting training significantly increases maximal weight-lifting capacity and muscle cross-sectional area in elderly men (60-70 years old), demonstrating that older muscles retain the capacity for hypertrophy and strength gains similar to younger populations.
If you are in your 60s or 70s and healthy, you can still build significant strength and muscle. Start with lighter weights (50% of what you can lift once) and gradually increase the weight over 12 weeks. Focus on compound movements like leg press, bench press, and curls. Consistency (3 days a week) and progressive overload are key.
The major finding in the present study was that the older men responded in a qualitatively similar manner as young men, with large increases in the maximal weight that could be lifted and accompanying enlargement of whole muscle and muscle fiber areas.
Why this rating
Randomized controlled trial design with within-subject controls, objective measurements of strength and muscle size, but small sample size (n=14).
Source
Positive adaptations to weight-lifting training in the elderly
Arnold Brown et al. · Journal of Applied Physiology · 1990
DOI 10.1152/jappl.1990.69.5.1725
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