Mixed
Resistance training interventions lasting 8 weeks or more significantly improve muscular strength, physical performance, and body composition in older adults (≥65 years) diagnosed with pre-sarcopenia, sarcopenia, pre-frailty, or frailty.
If you are 65 or older and experiencing signs of frailty or muscle loss, start a supervised resistance training program at least twice a week. Focus on progressive overload, meaning you gradually increase the weight or difficulty over time. Consistency is key, with benefits seen even after just 8 weeks, though longer programs (around 23 weeks on average in studies) yield more robust results. This approach helps build muscle, improve balance, and maintain independence.
Meta-analysis showed significant changes in favour of resistance training for handgrip (ES = 0.51, p = 0.001) and lower-limb strength (ES = 0.93, p < 0.001), agility (ES = 0.78, p = 0.003), gait speed (ES = 0.75, p < 0.001), postural stability (ES = 0.68, p = 0.007), functional performance (ES = 0.76, p < 0.001), fat mass (ES = 0.41, p = 0.001), and muscle mass (ES = 0.29, p = 0.002).
Why this rating
Based on a systematic review and meta-analysis of 25 randomized controlled trials involving 2267 participants.
Source
Benefits of Resistance Training in Early and Late Stages of Frailty and Sarcopenia: A Systematic Review and Meta-Analysis of Randomized Controlled Studies
Karolina Talar et al. · Journal of Clinical Medicine · 2021
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