Mixed

Resistance training performed twice weekly for six months significantly increases maximal strength and explosive force in middle-aged and older adults, primarily through neural adaptations (increased agonist activation and reduced antagonist coactivation) rather than muscle hypertrophy.

For older adults, lifting weights twice a week is highly effective for building strength and power. You do not need to train every day. Focus on progressive overload, starting with lighter weights and higher reps, then moving to heavier weights with fewer reps. Expect your nervous system to adapt first, allowing you to lift heavier without necessarily looking significantly bigger, especially for men. Women may see some muscle growth, but the primary benefit is functional strength and power.