Adherence
A generic, prolonged resistance-type exercise training program yields equivalent relative gains in muscle mass, strength, and functional capacity in elderly men and women, refuting the need for gender-specific programming.
If you are an elderly man or woman, you can follow the same resistance training program to build muscle and strength. Focus on progressive overload (increasing weight/reps over time) three times a week. You do not need a 'women's specific' program to see equal relative benefits compared to men.
Elderly men and women benefited equally from the same generic resistance-type exercise training regimen. No gender differences were observed in the adaptive response to prolonged resistance-type exercise training.
Why this rating
Randomized controlled trial with a large cohort (n=53 completers), rigorous measurements (biopsies, DXA, 1RM), and clear statistical analysis, though limited to healthy elderly.
Source
Elderly Men and Women Benefit Equally From Prolonged Resistance-Type Exercise Training
Marika Leenders et al. · The Journals of Gerontology Series A · 2012
DOI 10.1093/gerona/gls241
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