Research
Adherence
Resistance training is more beneficial than aerobic exercise for improving muscle strength in older adults, and higher intensity resistance exercise yields larger effect sizes.
To build muscle strength, prioritize resistance training over aerobic exercise. Focus on exercises using weights at a moderate to high intensity for the best results.
GoodSupportsHIGH confidence
Marques et al. [63] found similar results to suggest resistance exercise to be more beneficial than aerobic exercise over an 8-month period for improving muscle strength in older adults. The beneficial effects of resistance training on muscle strength have also been described in other systematic reviews which particularly emphasise the benefits of resistance exercise when performed at higher intensities
Why this rating
Based on systematic reviews and meta-analyses.
Source
Epidemiology of Sarcopenia: Determinants Throughout the Lifecourse
Sarah Shaw et al. · Calcified Tissue International · 2017
DOI 10.1007/s00223-017-0277-0
narrative_reviewCited 174×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
More from this paper
- Sarcopenia is defined by the loss of muscle mass, strength, and physical function, and its prevalence varies significantly depending on the definition used.Strong
- Higher protein intake (1.0–1.2 g/kg/day) is associated with greater appendicular lean mass in older adults compared to lower intake, and protein supplementation combined with resistance training improves fat-free mass.Good
Related findings · Adherence
- Regular physical activity (at least 150 minutes/week of moderate-intensity) reduces all-cause and cardiovascular mortality by 20-30% and lowers the risk of type 2 diabetes by 25-35%.Strong
- Increasing physical activity from a sedentary lifestyle to an active one in middle adulthood significantly reduces the risk of coronary events compared to remaining sedentary.Strong
- Resistance exercise is the only intervention capable of consistently restoring muscle function and strength in sarcopenia, partially overcoming age-related anabolic resistance.Strong
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