Research
Mixed
Older adults (60-66 years) can increase muscle power output to a similar magnitude as younger adults (21-30 years) through 12 weeks of high-intensity progressive resistance training.
If you are in your 60s, you can significantly improve your muscle power through resistance training. Follow a program that trains twice a week, using weights that are 80% of your one-rep max. Perform three sets per exercise, with the last set taken to fatigue. This will help you maintain independence and functional ability.
GoodSupportsHIGH confidence
These data demonstrate that individuals in their sixth decade can still improve muscle power (and strength); however, men may realize greater absolute gains than women.
Why this rating
Randomized controlled trial with a direct comparison between older and younger cohorts using the same protocol.
Source
Changes in Power with Resistance Training in Older and Younger Men and Women
Alison C. Jozsi et al. · The Journals of Gerontology Series A · 1999
rct · n=34Cited 180×
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