Mixed
Resistance training significantly improves muscle strength, lean mass, and walking ability in older adults with sarcopenia, with optimal cumulative training volumes of approximately 1,043 minutes for muscle strength and 2,716 minutes for walking ability.
For older adults with sarcopenia, resistance training is the most effective non-pharmacological intervention. Aim for a total training volume of about 1,043 minutes to maximize muscle strength and 2,716 minutes to maximize walking ability. This typically translates to moderate intensity (60-80% of your one-rep max) performed 2-3 times per week. Consistency in total training time is key to reversing muscle loss and improving mobility.
RT produced significant improvements in MS (ES = 0.71), lean mass (LM, [ES = 0.22]), fat mass (FM, [ES = − 0.17]), walking ability (WA, [ES = 0.41]), grip strength ([GS, [ES = 0.55]), muscle quality (MQ, [ES = 1.25]) (all p < 0.05)... Dose–response meta-regression revealed a significant non-linear relationship between total RT duration and functional gains, with optimal estimated cumulative volumes of ~ 2,716 min for WA... findings suggest approximate cumulative duration ranges (~ 1,043 min for MS and ~ 2,716 min for WA) that were associated with maximal gains in pooled analyses.
Why this rating
High certainty for body composition (moderate) but low to very low certainty for functional outcomes due to imprecision and heterogeneity.
Source
Optimizing prescription of resistance training for body composition, muscle strength, and physical performance in older adults with sarcopenia: a systematic review and meta-analysis
Zhiyuan Tan et al. · European Review of Aging and Physical Activity · 2026
DOI 10.1186/s11556-025-00399-2
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