Mixed
Effort-based resistance training using light to moderate loads taken to failure produces similar strength and muscle hypertrophy gains as heavy resistance training, making it safer and more accessible for older adults.
Perform resistance training twice a week using light to moderate weights, machines, or elastic bands. The key is not how much you lift, but how hard you push. Perform repetitions until you can no longer maintain good form (failure). This approach builds strength and muscle mass effectively without the risks associated with heavy lifting, and should be paired with higher protein intake (1.2-1.6g/kg bodyweight).
Recent research has shown that using a higher degree of effort with lighter to moderate resistance in simple, time efficient protocols result in gains in strength and muscle mass similar to heavy resistance.
Why this rating
Based on multiple studies by Phillips' group and others, though long-term naturalistic data is less emphasized than lab results.
Source
Evidence-Based, High-Intensity Exercise and Physical Activity for Compressing Morbidity in Older Adults: A Narrative Review
Richard A. Winett et al. · Innovation in Aging · 2019
DOI 10.1093/geroni/igz020
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