Research
Adherence
High-intensity interval training (HIT) is a viable and safe aerobic intervention for older adults that can stimulate muscle protein synthesis comparable to resistance exercise.
If you find continuous cardio boring or time-consuming, consider High-Intensity Interval Training (HIT). It is safe for older adults and can stimulate muscle growth just as effectively as resistance training. It involves short bursts of vigorous activity followed by rest.
ModerateSupportsMEDIUM confidence
high intensity interval training (HIT) has the capacity to stimulate increases in MPS comparable to those of resistance-based exercise... older individuals are at no greater risk when performing HIT compared to continuous training
Why this rating
Based on comparative studies showing comparable MPS stimulation, but long-term muscle mass outcomes are less clear than resistance training.
Source
Growing older with health and vitality: a nexus of physical activity, exercise and nutrition
Oliver C. Witard et al. · Biogerontology · 2016
DOI 10.1007/s10522-016-9637-9
narrative_reviewCited 89×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
More from this paper
- Older adults require a higher per-meal protein dose (0.4–0.5 g/kg body weight) to maximally stimulate muscle protein synthesis compared to younger adults.Good
- Resistance exercise is a critical and non-optional component for preserving muscle mass and strength in older adults, refuting the notion of 'non-responders'.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
This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →