Mixed
Intensive progressive strength training induces skeletal muscle hypertrophy (increased cross-sectional area) and reduces intramuscular fat proportion in elderly women (76-78 years old), whereas endurance training does not induce hypertrophy and may reduce lean tissue cross-sectional area.
If you are a woman in your late 70s, you can still build muscle and reduce fat inside your muscles by lifting weights twice a week. Start with lighter weights and gradually increase the weight as you get stronger. Do not rely solely on walking or cardio for muscle growth, as it may not prevent muscle loss.
The results of this study indicate that skeletal muscle mass can be increased in elderly women by intensive strength training, whereas the effects of endurance training are negligible.
Why this rating
Randomized controlled trial with control groups, specific elderly female population, objective CT measurements, but relatively short duration (18 weeks) and small sample size.
Source
Effects of strength and endurance training on thigh and leg muscle mass and composition in elderly women
Sarianna Sipilä et al. · Journal of Applied Physiology · 1995
DOI 10.1152/jappl.1995.78.1.334
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