Mixed
Heavy resistance strength training produces significant muscle hypertrophy in older adults (65-75 years) comparable to young adults (20-30 years) when using the same relative training stimulus.
If you are an older adult, you can build significant muscle mass through strength training. The key is using heavy resistance that challenges you, similar to how younger people train. Don't let the myth of 'anabolic resistance' stop you; your muscles can still grow if you lift heavy enough.
Aging does not affect the muscle mass response to either ST or detraining... Young and older subject groups... there was a nearly identical gain in muscle volume between young and older subject groups.
Why this rating
Randomized controlled trial with direct comparison, MRI-verified outcomes, and rigorous protocol, though sample size per subgroup is small (n=11-12).
Source
Effects of Age, Gender, and Myostatin Genotype on the Hypertrophic Response to Heavy Resistance Strength Training
F. M. Ivey et al. · The Journals of Gerontology Series A · 2000
DOI 10.1093/gerona/55.11.m641
More from this paper
- Men experience significantly greater absolute muscle hypertrophy than women in response to heavy resistance strength training, regardless of age.Good
- Young men are the only demographic group capable of retaining a significant portion of muscle volume gains after 31 weeks of detraining.Moderate
- A specific myostatin gene variant (Lys 153 Arg) may influence muscle hypertrophy in women, but not in men.Limited
Related findings · Mixed
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This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →