Mixed
High-intensity strength training (82% 1RM) produces significantly greater gains in muscular strength, anaerobic power, and mobility in inactive older men compared to low-intensity training (55% 1RM).
If you are an older adult looking to maintain independence and mobility, high-intensity strength training (lifting weights that feel very heavy, around 80-85% of your max) is more effective than light weights. You should train three times a week for 24 weeks, focusing on major muscle groups. This approach not only builds more strength but also helps you maintain those gains for longer periods, even if you take breaks from training.
high intensity training elicited greater (p,0.05) gains (63–91% in strength, 17–25% in anaerobic power, 9–14% in mobility).
Why this rating
Randomized controlled trial with a relatively large sample size (n=52) and clear statistical significance, though limited to inactive older men.
Source
Strength training and detraining effects on muscular strength, anaerobic power, and mobility of inactive older men are intensity dependent
Ioannis G. Fatouros et al. · British Journal of Sports Medicine · 2005
DOI 10.1136/bjsm.2005.019117
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