Question: Can older adults gain strength by training once per week?

Once-a-Week Training for Mass | Muscle & Fitness Once-a-Week Training for Mass
Once-a-Week Training for Mass
Can you really add muscle with once-a-week training?
KEY POINTS
 Researchers examined how strength and muscle mass were affected by cutting back on training to once a week in both younger and older adults. Seventy adults, 39 in the younger age group (between ages 20 and 35) and 31 in the older age group (between ages 60 and 75), completed the first phase of the trial, which lasted 16 weeks. In Phase 1, participants performed three sets of three resistance-training exercises—leg press, knee extensions, and squats—three times a week. The second phase of the trial, which lasted 32 weeks, was a de-training study. Participants were divided into three groups: The first group stopped training altogether. The second group reduced training exercise days from three to one but kept the same workout. The third group decreased exercise days from three to one and also reduced training sets from three to one. Results indicate that improvements in strength can be retained for an extended period after training ceases. While once-a-week exercise is sufficient to maintain strength, there are age-specifc differences in the required dose to maintain muscle size.

Once-a-Week Training for Mass | Muscle & Fitness

Once-a-Week Training for Mass
Once-a-Week Training for Mass
Can you really add muscle with once-a-week training?
KEY POINTS

Researchers examined how strength and muscle mass were affected by cutting back on training to once a week in both younger and older adults. Seventy adults, 39 in the younger age group (between ages 20 and 35) and 31 in the older age group (between ages 60 and 75), completed the first phase of the trial, which lasted 16 weeks. In Phase 1, participants performed three sets of three resistance-training exercises—leg press, knee extensions, and squats—three times a week. The second phase of the trial, which lasted 32 weeks, was a de-training study. Participants were divided into three groups: The first group stopped training altogether. The second group reduced training exercise days from three to one but kept the same workout. The third group decreased exercise days from three to one and also reduced training sets from three to one. Results indicate that improvements in strength can be retained for an extended period after training ceases. While once-a-week exercise is sufficient to maintain strength, there are age-specifc differences in the required dose to maintain muscle size.

Once-a-Week Training for Mass | Muscle & Fitness Once-a-Week Training for Mass
Once-a-Week Training for Mass
Can you really add muscle with once-a-week training?
KEY POINTS
 Within the younger group, there was a dose-response that indicated that the group that exercised once a week but maintained the exercise volume continued to increase muscle size; however, the group that exercised once a week and reduced volume maintained size. In the older group, no group maintained muscle size. KEY POINTS
Once-a-week training with sufficient volume is able to increase muscle mass in younger but not older adults. Bodybuilders may be able to train once a week and make considerable gains in size and strength. Older adults likely require more frequent training to maintain muscle mass gained from resistance exercise.

Within the younger group, there was a dose-response that indicated that the group that exercised once a week but maintained the exercise volume continued to increase muscle size; however, the group that exercised once a week and reduced volume maintained size. In the older group, no group maintained muscle size. KEY POINTS
Once-a-week training with sufficient volume is able to increase muscle mass in younger but not older adults. Bodybuilders may be able to train once a week and make considerable gains in size and strength. Older adults likely require more frequent training to maintain muscle mass gained from resistance exercise.

Once-a-Week Training for Mass | Muscle & Fitness Once-a-Week Training for Mass
Once-a-Week Training for Mass
Can you really add muscle with once-a-week training?
KEY POINTS
 The first group stopped training altogether. The second group reduced training exercise days from three to one but kept the same workout. The third group decreased exercise days from three to one and also reduced training sets from three to one. Results indicate that improvements in strength can be retained for an extended period after training ceases. While once-a-week exercise is sufficient to maintain strength, there are age-specifc differences in the required dose to maintain muscle size. Within the younger group, there was a dose-response that indicated that the group that exercised once a week but maintained the exercise volume continued to increase muscle size; however, the group that exercised once a week and reduced volume maintained size. In the older group, no group maintained muscle size. KEY POINTS
Once-a-week training with sufficient volume is able to increase muscle mass in younger but not older adults. Bodybuilders may be able to train once a week and make considerable gains in size and strength.

The first group stopped training altogether. The second group reduced training exercise days from three to one but kept the same workout. The third group decreased exercise days from three to one and also reduced training sets from three to one. Results indicate that improvements in strength can be retained for an extended period after training ceases. While once-a-week exercise is sufficient to maintain strength, there are age-specifc differences in the required dose to maintain muscle size. Within the younger group, there was a dose-response that indicated that the group that exercised once a week but maintained the exercise volume continued to increase muscle size; however, the group that exercised once a week and reduced volume maintained size. In the older group, no group maintained muscle size. KEY POINTS
Once-a-week training with sufficient volume is able to increase muscle mass in younger but not older adults. Bodybuilders may be able to train once a week and make considerable gains in size and strength.

12 Best Equipment-Free Strength Exercises for Older Adults |U.S. News 12 Best Equipment-Free Strength Exercises for Older Adults
12 Best Equipment-Free Strength Exercises for Older Adults
See:
1. Lying Hip Bridges
2. Squats to Chair
3. Wall Push-Ups
4. Side Lying Circles
See:
5. Quadruped Opposite Arm and Leg Balance
6. Deadbugs
7. Side Planks
8. Wall Angels
See:
9. Wall Slides
10. Pec Stretches
11. Standing Balance
12. Chin Up – Literally
9 Ways to Exercise in the Pool Beyond Swimming
 Simply by growing older, you lose muscle mass at the rate of up to 5% per decade after age 30," she says. " The good news is that with some simple strength training, you can reduce that loss and regain muscle mass." Other health benefits can follow. Strength training only once a week showed improved health markers with reduced inflammation, lower blood pressure and lower blood sugar levels among healthy older adults ages 65 to 75 in a study from Finland, published February 2019 in the journal Frontiers in Physiology. Luckily, virtually everyone is able to perform strength exercises, as long as they take into account their personal health rather than the number of candles on their birthday cake. " I have clients that are 25 years of age that may need more modifications than 70-year-olds who have been working out their whole life," says Briana Kline, exercise scientist and founder of Roots of Integrity Holistic Fitness & Wellness in Chicago. "Start small. Some is better than none, more is better than some," McHale says. If you have any limiting conditions such as bad knees, hypertension or a surgically replaced joint, talk to your doctor before beginning any exercise routine. Gradually, you can ramp up your workout in several ways. "

12 Best Equipment-Free Strength Exercises for Older Adults |U.S. News

12 Best Equipment-Free Strength Exercises for Older Adults
12 Best Equipment-Free Strength Exercises for Older Adults
See:
1. Lying Hip Bridges
2. Squats to Chair
3. Wall Push-Ups
4. Side Lying Circles
See:
5. Quadruped Opposite Arm and Leg Balance
6. Deadbugs
7. Side Planks
8. Wall Angels
See:
9. Wall Slides
10. Pec Stretches
11. Standing Balance
12. Chin Up – Literally
9 Ways to Exercise in the Pool Beyond Swimming

Simply by growing older, you lose muscle mass at the rate of up to 5% per decade after age 30," she says. " The good news is that with some simple strength training, you can reduce that loss and regain muscle mass." Other health benefits can follow. Strength training only once a week showed improved health markers with reduced inflammation, lower blood pressure and lower blood sugar levels among healthy older adults ages 65 to 75 in a study from Finland, published February 2019 in the journal Frontiers in Physiology. Luckily, virtually everyone is able to perform strength exercises, as long as they take into account their personal health rather than the number of candles on their birthday cake. " I have clients that are 25 years of age that may need more modifications than 70-year-olds who have been working out their whole life," says Briana Kline, exercise scientist and founder of Roots of Integrity Holistic Fitness & Wellness in Chicago. "Start small. Some is better than none, more is better than some," McHale says. If you have any limiting conditions such as bad knees, hypertension or a surgically replaced joint, talk to your doctor before beginning any exercise routine. Gradually, you can ramp up your workout in several ways. "

Once-a-Week Training for Mass | Muscle & Fitness Once-a-Week Training for Mass
Once-a-Week Training for Mass
Can you really add muscle with once-a-week training?
KEY POINTS
 Once-a-Week Training for Mass | Muscle & Fitness
Training
Once-a-Week Training for Mass
Can you really add muscle with once-a-week training? by Flex Staff
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When Mike Mentzer first came out with his radical book Heavy Duty, people thought he was crazy. Mentzer preached high-intensity exercise once every five to seven days, and every training session shouldn’t last more than 20 minutes in order to achieve maximum muscle stimulation. Mentzer believed many bodybuilders were “overtraining,” so he emphasized brief, high-intensity, and infrequent workouts. It seems that new research can validate Mentzer’s claim with clinical trials in younger adults but not with older adults. Researchers examined how strength and muscle mass were affected by cutting back on training to once a week in both younger and older adults. Seventy adults, 39 in the younger age group (between ages 20 and 35) and 31 in the older age group (between ages 60 and 75), completed the first phase of the trial, which lasted 16 weeks. In Phase 1, participants performed three sets of three resistance-training exercises—leg press, knee extensions, and squats—three times a week. The second phase of the trial, which lasted 32 weeks, was a de-training study. Participants were divided into three groups:

Once-a-Week Training for Mass | Muscle & Fitness
Training
Once-a-Week Training for Mass
Can you really add muscle with once-a-week training? by Flex Staff
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When Mike Mentzer first came out with his radical book Heavy Duty, people thought he was crazy. Mentzer preached high-intensity exercise once every five to seven days, and every training session shouldn’t last more than 20 minutes in order to achieve maximum muscle stimulation. Mentzer believed many bodybuilders were “overtraining,” so he emphasized brief, high-intensity, and infrequent workouts. It seems that new research can validate Mentzer’s claim with clinical trials in younger adults but not with older adults. Researchers examined how strength and muscle mass were affected by cutting back on training to once a week in both younger and older adults. Seventy adults, 39 in the younger age group (between ages 20 and 35) and 31 in the older age group (between ages 60 and 75), completed the first phase of the trial, which lasted 16 weeks. In Phase 1, participants performed three sets of three resistance-training exercises—leg press, knee extensions, and squats—three times a week. The second phase of the trial, which lasted 32 weeks, was a de-training study. Participants were divided into three groups:

12 Best Equipment-Free Strength Exercises for Older Adults |U.S. News 12 Best Equipment-Free Strength Exercises for Older Adults
12 Best Equipment-Free Strength Exercises for Older Adults
See:
1. Lying Hip Bridges
2. Squats to Chair
3. Wall Push-Ups
4. Side Lying Circles
See:
5. Quadruped Opposite Arm and Leg Balance
6. Deadbugs
7. Side Planks
8. Wall Angels
See:
9. Wall Slides
10. Pec Stretches
11. Standing Balance
12. Chin Up – Literally
9 Ways to Exercise in the Pool Beyond Swimming
 Sarcopenia – gradual muscle aging – is a natural process of aging, as is the loss of bone density, both of which can be reduced through strength training," Brennan says. " Strength training can help you maintain independence and continue doing the activities you love." [
See: Exercise Equipment for Seniors. ] "Use it or lose it" is the clear message, says Tami Peavy, a physical therapist and clinical director with La Mesa Rehab in La Mesa, California, and founder of PracticalTherapy4U in Los Angeles. " Simply by growing older, you lose muscle mass at the rate of up to 5% per decade after age 30," she says. " The good news is that with some simple strength training, you can reduce that loss and regain muscle mass." Other health benefits can follow. Strength training only once a week showed improved health markers with reduced inflammation, lower blood pressure and lower blood sugar levels among healthy older adults ages 65 to 75 in a study from Finland, published February 2019 in the journal Frontiers in Physiology. Luckily, virtually everyone is able to perform strength exercises, as long as they take into account their personal health rather than the number of candles on their birthday cake. "

Sarcopenia – gradual muscle aging – is a natural process of aging, as is the loss of bone density, both of which can be reduced through strength training," Brennan says. " Strength training can help you maintain independence and continue doing the activities you love." [
See: Exercise Equipment for Seniors. ] "Use it or lose it" is the clear message, says Tami Peavy, a physical therapist and clinical director with La Mesa Rehab in La Mesa, California, and founder of PracticalTherapy4U in Los Angeles. " Simply by growing older, you lose muscle mass at the rate of up to 5% per decade after age 30," she says. " The good news is that with some simple strength training, you can reduce that loss and regain muscle mass." Other health benefits can follow. Strength training only once a week showed improved health markers with reduced inflammation, lower blood pressure and lower blood sugar levels among healthy older adults ages 65 to 75 in a study from Finland, published February 2019 in the journal Frontiers in Physiology. Luckily, virtually everyone is able to perform strength exercises, as long as they take into account their personal health rather than the number of candles on their birthday cake. "

Strength Training Frequency: Less Is More Than Enough Strength Training Frequency
Strength Training Frequency
Less is more than enough: go to the gym less frequently but still gain strength fast enough for anyone but a bodybuilder
Just tell me what to do!
The philosophical bodybuilder
Less is not more. More is more!
A surprising reason that more is definitely not always better
The science of strength training volume, mainly frequency, from 1988–2007 (is remarkably consistent)
Krieger on sets
State of the science as of 2016 … and the last word?
And that’s not all: it’s really not clear that more of anything is better
More efficient cardio too?!
Strength training is also helpful for weight loss (and general health)
Strength training may even be great for aerobic fitness
A few final bullet points of caution and perspective
My own success with a “lazy” training schedule
Rebuttals! Of course not everyone agrees that lower training frequency is better … but it depends on what you mean by “better”
What about “the German study”?
Training frequency and physical therapy
About Paul Ingraham
Related Reading
What’s new in this article?
Notes
 Which is actually an understatement, because the data showed that training even every 2 weeks still produced respectable results — an average 26% increase in strength when exercising one sixth as frequently as the 3X/week group who got a 40% gain. In 1996, DeRenne 11 put 21 teenaged athletes through 12 weeks of pre-season strength training at three times per week, and then continued for another 12 weeks at reduced frequencies. As with Graves et al above, stopping altogether resulted in lost strength, but even training once per week was sufficient to maintain strength. … for pubescent male athletes, a 1-day-a-week maintenance program is sufficient to retain strength during the competitive season. In 1999, Taaffe et al studied strength training frequency in a few dozen healthy older adults, aged 65 to 79 years 12 — remember, strength training is not just for bodybuilders! Training consisted of “three sets of eight exercises targeting major muscle groups of the upper and lower body, at 80% of one-repetition maximum (1-RM) for eight repetitions,” which would be a pretty decent regimen for a young person as well. They were divided into groups training 1, 2, or 3 days per week. They all did well. They all got equally stronger. A program of once or twice weekly resistance exercise achieves muscle strength gains similar to 3 days per week training in older adults.

Strength Training Frequency: Less Is More Than Enough

Strength Training Frequency
Strength Training Frequency
Less is more than enough: go to the gym less frequently but still gain strength fast enough for anyone but a bodybuilder
Just tell me what to do!
The philosophical bodybuilder
Less is not more. More is more!
A surprising reason that more is definitely not always better
The science of strength training volume, mainly frequency, from 1988–2007 (is remarkably consistent)
Krieger on sets
State of the science as of 2016 … and the last word?
And that’s not all: it’s really not clear that more of anything is better
More efficient cardio too?!
Strength training is also helpful for weight loss (and general health)
Strength training may even be great for aerobic fitness
A few final bullet points of caution and perspective
My own success with a “lazy” training schedule
Rebuttals! Of course not everyone agrees that lower training frequency is better … but it depends on what you mean by “better”
What about “the German study”?
Training frequency and physical therapy
About Paul Ingraham
Related Reading
What’s new in this article?
Notes

Which is actually an understatement, because the data showed that training even every 2 weeks still produced respectable results — an average 26% increase in strength when exercising one sixth as frequently as the 3X/week group who got a 40% gain. In 1996, DeRenne 11 put 21 teenaged athletes through 12 weeks of pre-season strength training at three times per week, and then continued for another 12 weeks at reduced frequencies. As with Graves et al above, stopping altogether resulted in lost strength, but even training once per week was sufficient to maintain strength. … for pubescent male athletes, a 1-day-a-week maintenance program is sufficient to retain strength during the competitive season. In 1999, Taaffe et al studied strength training frequency in a few dozen healthy older adults, aged 65 to 79 years 12 — remember, strength training is not just for bodybuilders! Training consisted of “three sets of eight exercises targeting major muscle groups of the upper and lower body, at 80% of one-repetition maximum (1-RM) for eight repetitions,” which would be a pretty decent regimen for a young person as well. They were divided into groups training 1, 2, or 3 days per week. They all did well. They all got equally stronger. A program of once or twice weekly resistance exercise achieves muscle strength gains similar to 3 days per week training in older adults.

5 Key Strength Training Tips for Older Adults - Aaptiv 5 Key Strength Training Tips for Older Adults
5 Key Strength Training Tips for Older Adults
Strength train at least twice a week.
Be kind to your joints.
Start with bodyweight exercises.
These exercises can help improve everyday life.
Add balance and flexibility exercises to avoid injury.
Plan for extra warmup and recovery time.
Set a goal that matters to you now, versus the “you” from 20 years ago.
 Here’s why strength training for older adults matters so much and expert tips to get started. Strength train at least twice a week. “After age 50, you lose 1-2 percent of muscle strength per year,” says Suzanne Andrews, president of Healthwise Exercise. “After 60, you lose 3 percent a year, which comes out to about 4.5 pounds of muscle strength per year. Strength training helps you regain the muscle you lost and helps your cells remain younger since exercise slows cell aging. Exercise doesn’t just make you feel younger. It may actually turn off the aging process in your chromosomes.” Trainer Meghan Kennihan says strength training can “ward off age-related muscle loss, improve mobility, decrease bone loss, and even help combat depression and cognitive decline.” Dr. Jasmine Marcus, PT, DPT, recommends that healthy older adults incorporate strength training into their exercise routine at least twice a week, and a 2011 study indicates that a frequency of up to three to four times a week is safe, too. Aaptiv can help you with your strength training workouts.

5 Key Strength Training Tips for Older Adults - Aaptiv

5 Key Strength Training Tips for Older Adults
5 Key Strength Training Tips for Older Adults
Strength train at least twice a week.
Be kind to your joints.
Start with bodyweight exercises.
These exercises can help improve everyday life.
Add balance and flexibility exercises to avoid injury.
Plan for extra warmup and recovery time.
Set a goal that matters to you now, versus the “you” from 20 years ago.

Here’s why strength training for older adults matters so much and expert tips to get started. Strength train at least twice a week. “After age 50, you lose 1-2 percent of muscle strength per year,” says Suzanne Andrews, president of Healthwise Exercise. “After 60, you lose 3 percent a year, which comes out to about 4.5 pounds of muscle strength per year. Strength training helps you regain the muscle you lost and helps your cells remain younger since exercise slows cell aging. Exercise doesn’t just make you feel younger. It may actually turn off the aging process in your chromosomes.” Trainer Meghan Kennihan says strength training can “ward off age-related muscle loss, improve mobility, decrease bone loss, and even help combat depression and cognitive decline.” Dr. Jasmine Marcus, PT, DPT, recommends that healthy older adults incorporate strength training into their exercise routine at least twice a week, and a 2011 study indicates that a frequency of up to three to four times a week is safe, too. Aaptiv can help you with your strength training workouts.

Lifting weights, Strength Training. How Many Times Should You Train Each Week. STRENGTH TRAINING FREQUENCY
STRENGTH TRAINING FREQUENCY
For beginning exercisers, there is research to support recommending strength training three times, two times, or even once per week.
Study two
Study three
Study four
Summary
The studies’ research findings are summarized as follows:
Are you ready for the NEXT STEP!
 Other studies have demonstrated similar results, leading to the American College of Sports Medicine’s recommendation to perform strength training two or three non-consecutive days per week.1,3
Study three
Although twice-a-week strength training may be acceptable for most people, a recent survey indicated that many adults may be limited to only one exercise day per week.6 For this reason, another study was conducted to compare the effects of one, two and three brief strength workouts a week on strength development. The subjects in this study were 218 previously sedentary adults and seniors, average age 50 years, who enrolled in a 10-week beginning exercise program. During each training session, the participants performed about 25 minutes of strength training with 12 resistance machines, and about 25 minutes of endurance exercise (treadmill walking or stationary cycling). One hundred and three subjects trained on Mondays, Wednesdays and Fridays, 86 subjects trained on Tuesdays and Thursdays, and 29 subjects trained only on Saturdays. With respect to strength development, the three-day-per-week exercisers increased 21.2 pounds, the two-day-per-week trainees increased 15.5 pounds, and the one-day-per-week participants increased 15.5 pounds (see Table 3). All three training frequencies produced significant strength gains. Although they performed only two-thirds as much weekly exercise, the two-day trainees achieved 73 percent as much strength improvement as the three-day trainees. Even more impressive, the one-day trainees also attained 73 percent as much strength development as the three-day trainees, even though they performed only one-third as much weekly exercise. The results of this study with adult and senior subjects were similar to the first study with college students. In both studies, the one-day and two-day trainees made almost identical strength gains, and these were about 73 percent as high as those attained by the three-day trainees.

Lifting weights, Strength Training. How Many Times Should You Train Each Week.

STRENGTH TRAINING FREQUENCY
STRENGTH TRAINING FREQUENCY
For beginning exercisers, there is research to support recommending strength training three times, two times, or even once per week.
Study two
Study three
Study four
Summary
The studies’ research findings are summarized as follows:
Are you ready for the NEXT STEP!

Lifting weights, Strength Training. How Many Times Should You Train Each Week. STRENGTH TRAINING FREQUENCY
STRENGTH TRAINING FREQUENCY
For beginning exercisers, there is research to support recommending strength training three times, two times, or even once per week.
Study two
Study three
Study four
Summary
The studies’ research findings are summarized as follows:
Are you ready for the NEXT STEP!
 All three training frequencies produced significant strength gains. Although they performed only two-thirds as much weekly exercise, the two-day trainees achieved 73 percent as much strength improvement as the three-day trainees. Even more impressive, the one-day trainees also attained 73 percent as much strength development as the three-day trainees, even though they performed only one-third as much weekly exercise. The results of this study with adult and senior subjects were similar to the first study with college students. In both studies, the one-day and two-day trainees made almost identical strength gains, and these were about 73 percent as high as those attained by the three-day trainees. While three strength-training sessions a week may be most productive for beginning participants, the findings from this study suggest that one or two relatively brief bouts of strength exercise may be sufficient for stimulating significant strength gains in previously sedentary adults and seniors. This is particularly impressive because the research subjects performed only one set of 12 resistance exercises, totaling about 25 minutes of strength training each session. Because better results were attained with three weekly workouts, this is the recommended strength-training frequency for new exercisers. But individuals who cannot commit to a traditional Monday/Wednesday/Friday exercise schedule should do well with two evenly-spaced strength workouts per week. For time-pressured people who have difficulty fitting in two weekly workouts, a single strength-training session every seven days seems to be an effective alternative.

Strength Training Frequency: Less Is More Than Enough Strength Training Frequency
Strength Training Frequency
Less is more than enough: go to the gym less frequently but still gain strength fast enough for anyone but a bodybuilder
Just tell me what to do!
The philosophical bodybuilder
Less is not more. More is more!
A surprising reason that more is definitely not always better
The science of strength training volume, mainly frequency, from 1988–2007 (is remarkably consistent)
Krieger on sets
State of the science as of 2016 … and the last word?
And that’s not all: it’s really not clear that more of anything is better
More efficient cardio too?!
Strength training is also helpful for weight loss (and general health)
Strength training may even be great for aerobic fitness
A few final bullet points of caution and perspective
My own success with a “lazy” training schedule
Rebuttals! Of course not everyone agrees that lower training frequency is better … but it depends on what you mean by “better”
What about “the German study”?
Training frequency and physical therapy
About Paul Ingraham
Related Reading
What’s new in this article?
Notes
 Resistance Training for Older Adults 11:51
The science of strength training volume, mainly frequency, from 1988–2007 (is remarkably consistent)
In 1988, Graves et al 9 studied 50 men and women accustomed to strength training and tested them on 12 weeks of reduced training frequency, going from 2 or 3 days per week to 0, 1 or 2 days per week. Those reduced to zero lost strength as expected (about 70% over the 12 weeks), but for those who merely reduced their frequency? No loss at all. Strength values for subjects who reduced training to 2 and 1 days/week were not significantly different … . These data suggest that muscular strength can be maintained for up to 12 weeks with reduced training frequency. In 1990, Graves led another study, 10 larger and more rigorous, focusing on lumbar strength in 112 adults, and testing a wider range of frequencies: everything from 3 workouts per week to one workout every other week. Every training frequency produced results, though somewhat less at the lowest frequency. But results were basically identical for training 1, 2 or 3 times per week! These data indicate that a training frequency as low as 1X/week provides an effective training stimulus for the development of lumbar extension strength.

Resistance Training for Older Adults 11:51
The science of strength training volume, mainly frequency, from 1988–2007 (is remarkably consistent)
In 1988, Graves et al 9 studied 50 men and women accustomed to strength training and tested them on 12 weeks of reduced training frequency, going from 2 or 3 days per week to 0, 1 or 2 days per week. Those reduced to zero lost strength as expected (about 70% over the 12 weeks), but for those who merely reduced their frequency? No loss at all. Strength values for subjects who reduced training to 2 and 1 days/week were not significantly different … . These data suggest that muscular strength can be maintained for up to 12 weeks with reduced training frequency. In 1990, Graves led another study, 10 larger and more rigorous, focusing on lumbar strength in 112 adults, and testing a wider range of frequencies: everything from 3 workouts per week to one workout every other week. Every training frequency produced results, though somewhat less at the lowest frequency. But results were basically identical for training 1, 2 or 3 times per week! These data indicate that a training frequency as low as 1X/week provides an effective training stimulus for the development of lumbar extension strength.

How Long Does It Take for Older Adults to Build Muscle? - SilverSneakers How Long Does It Take to Build Muscle?
How Long Does It Take to Build Muscle?
You’ll feel the results before you see them. Here’s why.
Also of Interest
Connect
It’s Never Too Late to Build Muscle
The Bigger Prize: Strength You Can’t See
Take Your Favorite SilverSneakers Classes Online!
 These muscle gains might not completely change your silhouette or require new clothes, but they will transform your function, mobility, and quality of life. Over the long term, they can improve your balance and help prevent injuries. The Centers for Disease Control and Prevention recommends people 65 and older do muscle-strengthening activities at least twice per week. If you’re up to it or as you get stronger, many fitness experts recommend doing three or four sessions per week. New to strength training? Do what you can to start—and hang in there. The German researchers noted that people with “poor performance at the outset can achieve improvement even with less frequent training.” The Bigger Prize: Strength You Can’t See
There’s a difference between muscle size and muscle strength. While they definitely overlap, strength has a larger neurological component, depending not only on the size of your muscle fibers but also on your body’s ability to activate those fibers.

How Long Does It Take for Older Adults to Build Muscle? - SilverSneakers

How Long Does It Take to Build Muscle?
How Long Does It Take to Build Muscle?
You’ll feel the results before you see them. Here’s why.
Also of Interest
Connect
It’s Never Too Late to Build Muscle
The Bigger Prize: Strength You Can’t See
Take Your Favorite SilverSneakers Classes Online!

These muscle gains might not completely change your silhouette or require new clothes, but they will transform your function, mobility, and quality of life. Over the long term, they can improve your balance and help prevent injuries. The Centers for Disease Control and Prevention recommends people 65 and older do muscle-strengthening activities at least twice per week. If you’re up to it or as you get stronger, many fitness experts recommend doing three or four sessions per week. New to strength training? Do what you can to start—and hang in there. The German researchers noted that people with “poor performance at the outset can achieve improvement even with less frequent training.” The Bigger Prize: Strength You Can’t See
There’s a difference between muscle size and muscle strength. While they definitely overlap, strength has a larger neurological component, depending not only on the size of your muscle fibers but also on your body’s ability to activate those fibers.

Exercise: The Cellular 'Fountain of Youth' Exercise: The Cellular 'Fountain of Youth'
Exercise: The Cellular 'Fountain of Youth'
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 They also worked out more moderately -- walking on a treadmill -- twice a week. A second group performed moderate aerobic exercise -- using an exercise bike at a less-intense pace -- five days a week, for 30 minutes. They also did some light strength-training four days a week. The third group performed strengthening exercises only, two days a week. After 12 weeks, all of the groups were showing positive changes -- younger and older exercisers alike, the researchers found. People who performed moderate aerobic exercise boosted their fitness levels -- the body's ability to supply blood and oxygen to working muscles. And the improvement was greater for older adults, who generally started out with lower fitness levels than younger people. Meanwhile, people who performed strength-training -- alone or with aerobic exercise -- increased their muscle strength. The interval-training group showed only small gains in strength. But the training improved mitochondrial function in the muscles, especially among older adults.

Exercise: The Cellular 'Fountain of Youth'

Exercise: The Cellular 'Fountain of Youth'
Exercise: The Cellular 'Fountain of Youth'
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They also worked out more moderately -- walking on a treadmill -- twice a week. A second group performed moderate aerobic exercise -- using an exercise bike at a less-intense pace -- five days a week, for 30 minutes. They also did some light strength-training four days a week. The third group performed strengthening exercises only, two days a week. After 12 weeks, all of the groups were showing positive changes -- younger and older exercisers alike, the researchers found. People who performed moderate aerobic exercise boosted their fitness levels -- the body's ability to supply blood and oxygen to working muscles. And the improvement was greater for older adults, who generally started out with lower fitness levels than younger people. Meanwhile, people who performed strength-training -- alone or with aerobic exercise -- increased their muscle strength. The interval-training group showed only small gains in strength. But the training improved mitochondrial function in the muscles, especially among older adults.

Strength Training Frequency: Less Is More Than Enough Strength Training Frequency
Strength Training Frequency
Less is more than enough: go to the gym less frequently but still gain strength fast enough for anyone but a bodybuilder
Just tell me what to do!
The philosophical bodybuilder
Less is not more. More is more!
A surprising reason that more is definitely not always better
The science of strength training volume, mainly frequency, from 1988–2007 (is remarkably consistent)
Krieger on sets
State of the science as of 2016 … and the last word?
And that’s not all: it’s really not clear that more of anything is better
More efficient cardio too?!
Strength training is also helpful for weight loss (and general health)
Strength training may even be great for aerobic fitness
A few final bullet points of caution and perspective
My own success with a “lazy” training schedule
Rebuttals! Of course not everyone agrees that lower training frequency is better … but it depends on what you mean by “better”
What about “the German study”?
Training frequency and physical therapy
About Paul Ingraham
Related Reading
What’s new in this article?
Notes
 Training consisted of “three sets of eight exercises targeting major muscle groups of the upper and lower body, at 80% of one-repetition maximum (1-RM) for eight repetitions,” which would be a pretty decent regimen for a young person as well. They were divided into groups training 1, 2, or 3 days per week. They all did well. They all got equally stronger. A program of once or twice weekly resistance exercise achieves muscle strength gains similar to 3 days per week training in older adults. In 2000, McLester et al studied experienced recreational weight trainers, 13 showing that more frequent training produced more strength, but also that reduced training frequency was still surprisingly effective: it produced about 60% of the strength gains from training three times more often, while maintaining overall training volume, i.e. one long workout to three shorter ones. 14
The findings sugge

Training consisted of “three sets of eight exercises targeting major muscle groups of the upper and lower body, at 80% of one-repetition maximum (1-RM) for eight repetitions,” which would be a pretty decent regimen for a young person as well. They were divided into groups training 1, 2, or 3 days per week. They all did well. They all got equally stronger. A program of once or twice weekly resistance exercise achieves muscle strength gains similar to 3 days per week training in older adults. In 2000, McLester et al studied experienced recreational weight trainers, 13 showing that more frequent training produced more strength, but also that reduced training frequency was still surprisingly effective: it produced about 60% of the strength gains from training three times more often, while maintaining overall training volume, i.e. one long workout to three shorter ones. 14
The findings sugge

How Much Exercise Do You Need If You're Over Age 65? How Much Exercise Do You Need If You're Over Age 65?
How Much Exercise Do You Need If You're Over Age 65?
Moderate or Vigorous Aerobics
Moderate Aerobic Exercise
Vigorous Aerobic Exercise
Muscle-Strengthening Activities (2 Days a Week)
Flexibility Exercises (2 Days a Week)
Balance Exercises Reduce Fall Risk
Customize an Activity Plan
Avoid Inactivity Over Age 65
A Word From Verywell
 Muscle-Strengthening Activities (2 Days a Week)
Muscle-strengthening activities are especially important for older adults to prevent loss of muscle mass and bone density, as well as to be able to move and function better. You should work out all of your major muscle groups. This is also called resistance exercise. Frequency : Do your strength workouts at least 2 days each week. Getting started: You can visit a fitness center or use a strength training guide to learn the fundamentals. It can be beneficial to get the advice of a trainer on how to modify exercises so they are appropriate for your fitness level and any orthopedic problems you have. Reps: Do eight to 10 exercises, 10 to 15 repetitions of each exercise.

How Much Exercise Do You Need If You're Over Age 65?

How Much Exercise Do You Need If You're Over Age 65?
How Much Exercise Do You Need If You're Over Age 65?
Moderate or Vigorous Aerobics
Moderate Aerobic Exercise
Vigorous Aerobic Exercise
Muscle-Strengthening Activities (2 Days a Week)
Flexibility Exercises (2 Days a Week)
Balance Exercises Reduce Fall Risk
Customize an Activity Plan
Avoid Inactivity Over Age 65
A Word From Verywell

Muscle-Strengthening Activities (2 Days a Week)
Muscle-strengthening activities are especially important for older adults to prevent loss of muscle mass and bone density, as well as to be able to move and function better. You should work out all of your major muscle groups. This is also called resistance exercise. Frequency : Do your strength workouts at least 2 days each week. Getting started: You can visit a fitness center or use a strength training guide to learn the fundamentals. It can be beneficial to get the advice of a trainer on how to modify exercises so they are appropriate for your fitness level and any orthopedic problems you have. Reps: Do eight to 10 exercises, 10 to 15 repetitions of each exercise.

How Long Does It Take for Older Adults to Build Muscle? - SilverSneakers How Long Does It Take to Build Muscle?
How Long Does It Take to Build Muscle?
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 While you can’t stop your body’s natural processes, you can offset some of these changes with strength training, Kolba says. “ You can always get stronger and change the trajectory of your muscle health.” Though you might not see improvement in days, you likely will in weeks. For example, one German review found measurable increases in muscle size occur in as little as six to nine weeks of consistent strength training in adults older than 60. Even adults with significant frailty—which increases risk for injury, illness, and disability—can see muscle improvements in eight to 10 weeks, according to a review by the National Strength and Conditioning Association. These muscle gains might not completely change your silhouette or require new clothes, but they will transform your function, mobility, and quality of life. Over the long term, they can improve your balance and help prevent injuries. The Centers for Disease Control and Prevention recommends people 65 and older do muscle-strengthening activities at least twice per week. If you’re up to it or as you get stronger, many fitness experts recommend doing three or four sessions per week. New to strength training?

While you can’t stop your body’s natural processes, you can offset some of these changes with strength training, Kolba says. “ You can always get stronger and change the trajectory of your muscle health.” Though you might not see improvement in days, you likely will in weeks. For example, one German review found measurable increases in muscle size occur in as little as six to nine weeks of consistent strength training in adults older than 60. Even adults with significant frailty—which increases risk for injury, illness, and disability—can see muscle improvements in eight to 10 weeks, according to a review by the National Strength and Conditioning Association. These muscle gains might not completely change your silhouette or require new clothes, but they will transform your function, mobility, and quality of life. Over the long term, they can improve your balance and help prevent injuries. The Centers for Disease Control and Prevention recommends people 65 and older do muscle-strengthening activities at least twice per week. If you’re up to it or as you get stronger, many fitness experts recommend doing three or four sessions per week. New to strength training?

5 Key Strength Training Tips for Older Adults - Aaptiv 5 Key Strength Training Tips for Older Adults
5 Key Strength Training Tips for Older Adults
Strength train at least twice a week.
Be kind to your joints.
Start with bodyweight exercises.
These exercises can help improve everyday life.
Add balance and flexibility exercises to avoid injury.
Plan for extra warmup and recovery time.
Set a goal that matters to you now, versus the “you” from 20 years ago.
 5 Key Strength Training Tips for Older Adults - Aaptiv
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Health / Older Adult Fitness
5 Key Strength Training Tips for Older Adults
Experts share their best advice for seniors looking to strength train more. Written by Julia Dellitt
Strength training for older adults is essential to a healthy lifestyle: It helps you stay fit, maintain independence, and reduce symptoms related to chronic diseases such as diabetes, heart disease, arthritis, osteoporosis, and obesity. The Centers for Disease Control and Prevention recommends 150 minutes of moderate endurance activity per week. This can include cardio, as well as weights or bodyweight exercises to condition your muscles and improve flexibility or balance. Here’s why strength training for older adults matters so much and expert tips to get started. Strength train at least twice a week. “After age 50, you lose 1-2 percent of muscle strength per year,” says Suzanne Andrews, president of Healthwise Exercise. “After 60, you lose 3 percent a year, which comes out to about 4.5 pounds of muscle strength per year. Strength training helps you regain the muscle you lost and helps your cells remain younger since exercise slows cell aging.

The Minimum Amount You Can Strength Train and Still See Results The Minimum Amount You Can Strength Train and Still See Results
The Minimum Amount You Can Strength Train and Still See Results
Benefits of strength training
Aerobic fitness
Injury prevention
Weight loss
Mental health
Lifting weights once per week
Lifting weights twice per week
Lifting weights three times per week
Making the most of a limited schedule
Do compound exercises
Lift more weight
Warm up and recover properly
Bottom line
 “Sure, you can potentially gain strength on one workout a week, but you would continually be sore. Twice a week is less of a shock to the system and allows the body to better adapt.” To be fair, one or two days of lifting per week is probably not getting you anywhere near those Hulk-esque arms, but that’s OK. Strength training isn’t just about “bulking up,” Metzl explains. “Instead, it helps your muscles get stronger, improves your balance, and preserves your fast-twitch muscle fibers, allowing your muscles to contract faster.” Translation: This helps you drive the golf ball farther, hit an overhead serve harder, and see improvements in all sorts of athletic performance. For people training for marathons or triathlons, adding anaerobic (strength) training two times per week helps the body handle the repetitive stress of movements like running, cycling, or swimming, Tamir adds. “For the average person, strength training once or twice a week is enough to break the negative effects of a sedentary lifestyle,” says Rebecca Golian, a personal trainer. “ It’s enough to stimulate muscle growth, increase cardiovascular strength, and help improve endurance.”

The Minimum Amount You Can Strength Train and Still See Results

The Minimum Amount You Can Strength Train and Still See Results
The Minimum Amount You Can Strength Train and Still See Results
Benefits of strength training
Aerobic fitness
Injury prevention
Weight loss
Mental health
Lifting weights once per week
Lifting weights twice per week
Lifting weights three times per week
Making the most of a limited schedule
Do compound exercises
Lift more weight
Warm up and recover properly
Bottom line

“Sure, you can potentially gain strength on one workout a week, but you would continually be sore. Twice a week is less of a shock to the system and allows the body to better adapt.” To be fair, one or two days of lifting per week is probably not getting you anywhere near those Hulk-esque arms, but that’s OK. Strength training isn’t just about “bulking up,” Metzl explains. “Instead, it helps your muscles get stronger, improves your balance, and preserves your fast-twitch muscle fibers, allowing your muscles to contract faster.” Translation: This helps you drive the golf ball farther, hit an overhead serve harder, and see improvements in all sorts of athletic performance. For people training for marathons or triathlons, adding anaerobic (strength) training two times per week helps the body handle the repetitive stress of movements like running, cycling, or swimming, Tamir adds. “For the average person, strength training once or twice a week is enough to break the negative effects of a sedentary lifestyle,” says Rebecca Golian, a personal trainer. “ It’s enough to stimulate muscle growth, increase cardiovascular strength, and help improve endurance.”

Your Guide to Strength Training Over Age 50 Your Guide to Strength Training Over Age 50
Your Guide to Strength Training Over Age 50
Weight Training vs. Aerobics
Discomfort vs. Pain
Additional Benefits
Reverse Aging
Strengthen Bones
Ease Joint Pain
Better Quality of Life
 You can also use water, your body weight, or elastic bands for resistance. Adults age 50 and older may also find it helpful to start by seeing a physical therapist help increase range of motion and strength in any stiff, painful joints, and consider taking a few sessions with a personal trainer to ensure you are lifting correctly to avoid injury. Weight Training vs. Aerobics
Most older individuals are well aware that they need regular aerobic exercise, such as walking, swimming, or running, to strengthen their heart and lungs and tone their bodies, but many ignore weight training or resistance training . Strength training is the only type of exercise that can substantially slow and even reverse the declines in muscle mass, bone density, and strength that were once considered inevitable consequences of aging. 2
Older adults who have been sedentary for a while will benefit from establishing a strength training routine before beginning a walking program or other aerobic activity. Research shows people over the age of 50 who are inactive are at a higher risk of falls because their muscle tone is weak, flexibility is often limited, and balance may be precarious. 3
To reduce the risk of falls and injury when starting out, begin by strengthening large muscle groups including legs, arms, and trunk muscles for 3 to 4 weeks of at least twice weekly weight training sessions before incorporating long walks or other aerobic exercises. 2
For active adults, the U.S. Department of Health and Human Services recommends 20 to 30 minutes of weight training two to three times a week, 20 to 60 minutes of aerobic activity 3 to 5 days a week, and stretching exercises at least twice a week. 4
Strength training isn't limited to free weights or machines. You can also achieve the benefits of using water, your body weight, or elastic bands for resistance.

Your Guide to Strength Training Over Age 50

Your Guide to Strength Training Over Age 50
Your Guide to Strength Training Over Age 50
Weight Training vs. Aerobics
Discomfort vs. Pain
Additional Benefits
Reverse Aging
Strengthen Bones
Ease Joint Pain
Better Quality of Life

Lifting weights, Strength Training. How Many Times Should You Train Each Week. STRENGTH TRAINING FREQUENCY
STRENGTH TRAINING FREQUENCY
For beginning exercisers, there is research to support recommending strength training three times, two times, or even once per week.
Study two
Study three
Study four
Summary
The studies’ research findings are summarized as follows:
Are you ready for the NEXT STEP!
 The two-day-per-week exercisers gained 2.2 pounds of lean muscle weight, and lost 4 pounds of fat weight. Surprisingly, the men and women who trained just twice a week experienced 88 percent as much muscle gain and 87 percent as much fat loss as those who trained three times per week (see Table 2). As in the first study, twice-a-week training proved to be a highly productive exercise protocol, even though in this study the Tuesday/Thursday participants performed only two-thirds as much work as the Monday/Wednesday/Friday subjects. The Tuesday/Thursday training program produced significant improvements in both lean and fat weight for these previously sedentary subjects. Because twice-a-week training is more time-efficient than traditional Monday/Wednesday/
Friday exercise programs, it is an excellent alternative for time-pressured individuals who have difficulty fitting strength training into their busy schedules. Other studies have demonstrated similar results, leading to the American College of Sports Medicine’s recommendation to perform strength training two or three non-consecutive days per week.1,3
Study three
Although twice-a-week strength training may be acceptable for most people, a recent survey indicated that many adults may be limited to only one exercise day per week.6 For this reason, another study was conducted to compare the effects of one, two and three brief strength workouts a week on strength development. The subjects in this study were 218 previously sedentary adults and seniors, average age 50 years, who enrolled in a 10-week beginning exercise program. During each training session, the participants performed about 25 minutes of strength training with 12 resistance machines, and about 25 minutes of endurance exercise (treadmill walking or stationary cycling). One hundred and three subjects trained on Mondays, Wednesdays and Fridays, 86 subjects trained on Tuesdays and Thursdays, and 29 subjects trained only on Saturdays. With respect to strength development, the three-day-per-week exercisers increased 21.2 pounds, the two-day-per-week trainees increased 15.5 pounds, and the one-day-per-week participants increased 15.5 pounds (see Table 3).

5 Key Strength Training Tips for Older Adults - Aaptiv 5 Key Strength Training Tips for Older Adults
5 Key Strength Training Tips for Older Adults
Strength train at least twice a week.
Be kind to your joints.
Start with bodyweight exercises.
These exercises can help improve everyday life.
Add balance and flexibility exercises to avoid injury.
Plan for extra warmup and recovery time.
Set a goal that matters to you now, versus the “you” from 20 years ago.
 Exercise doesn’t just make you feel younger. It may actually turn off the aging process in your chromosomes.” Trainer Meghan Kennihan says strength training can “ward off age-related muscle loss, improve mobility, decrease bone loss, and even help combat depression and cognitive decline.” Dr. Jasmine Marcus, PT, DPT, recommends that healthy older adults incorporate strength training into their exercise routine at least twice a week, and a 2011 study indicates that a frequency of up to three to four times a week is safe, too. Aaptiv can help you with your strength training workouts. See all the new classes we’ve added this week. Be kind to your joints. “The positive and regenerative properties of strength training cannot be overstated,” says Chris Clough, a personal trainer in Washington, D.C.
The key for adults 50-plus is to be smart about strength training and be kind to your joints.” This can work wonders if you’re having joint issues. Be sure to prioritize full range of motion movement, which teaches your muscles to control your body while moving.

Exercise doesn’t just make you feel younger. It may actually turn off the aging process in your chromosomes.” Trainer Meghan Kennihan says strength training can “ward off age-related muscle loss, improve mobility, decrease bone loss, and even help combat depression and cognitive decline.” Dr. Jasmine Marcus, PT, DPT, recommends that healthy older adults incorporate strength training into their exercise routine at least twice a week, and a 2011 study indicates that a frequency of up to three to four times a week is safe, too. Aaptiv can help you with your strength training workouts. See all the new classes we’ve added this week. Be kind to your joints. “The positive and regenerative properties of strength training cannot be overstated,” says Chris Clough, a personal trainer in Washington, D.C.
The key for adults 50-plus is to be smart about strength training and be kind to your joints.” This can work wonders if you’re having joint issues. Be sure to prioritize full range of motion movement, which teaches your muscles to control your body while moving.

How Many Days Per Week Should You Lift Weights? - BuiltLean How Many Days Should You Lift Weights Per Week?
How Many Days Should You Lift Weights Per Week?
What Does The Research Say?
What Does The Research Mean?
3 Rules If You Lift Weights 2-3 Times A Week
1. Full-Body Workouts
2. Train Each Movement During Each Workout
3. Switch it up every 3-4 weeks
4 Rules If You Lift Weights 4 Times A Week
1. Full-Body Workouts or Split Body Parts
2. Train Each Movement 1x/Week
3. Try Not To Train More Than 2 Days In A Row
4. Deload Every 4-6 Weeks
To See Results – Lift Weights The Way It Works For You
 What Does The Research Say? Studies show that in some cases the number of times per week you lift weights makes a difference, while in others it does not. In older adults there is not much difference shown in strength 1 if the individual trains either once or twice per week 2, but there is a significant increase in strength when the time spent training jumps to 3 times per week. 3
When you look at studies of children training once or twice per week, there is a significant increase in the strength of the children who train twice per week. What Does The Research Mean? The research points towards the “sweet spot” of strength training somewhere between 2 and 3 times per week. I typically recommend most people strength train roughly 3 days per week to make sure they hit that minimum effective dose, especially if they are not getting any other activity in during the week. You could also consider adding a 4 th day if you have a flexible schedule and have strength or sport-specific goals. In this case, make sure to deload your training and take a recovery week every month or so. 3 Rules If You Lift Weights 2-3 Times A Week
There is nothing wrong with only training 2 or 3 times a week, and most of the research shows that this is the perfect amount for most adults.

How Many Days Per Week Should You Lift Weights? - BuiltLean

How Many Days Should You Lift Weights Per Week?
How Many Days Should You Lift Weights Per Week?
What Does The Research Say?
What Does The Research Mean?
3 Rules If You Lift Weights 2-3 Times A Week
1. Full-Body Workouts
2. Train Each Movement During Each Workout
3. Switch it up every 3-4 weeks
4 Rules If You Lift Weights 4 Times A Week
1. Full-Body Workouts or Split Body Parts
2. Train Each Movement 1x/Week
3. Try Not To Train More Than 2 Days In A Row
4. Deload Every 4-6 Weeks
To See Results – Lift Weights The Way It Works For You

What Does The Research Say? Studies show that in some cases the number of times per week you lift weights makes a difference, while in others it does not. In older adults there is not much difference shown in strength 1 if the individual trains either once or twice per week 2, but there is a significant increase in strength when the time spent training jumps to 3 times per week. 3
When you look at studies of children training once or twice per week, there is a significant increase in the strength of the children who train twice per week. What Does The Research Mean? The research points towards the “sweet spot” of strength training somewhere between 2 and 3 times per week. I typically recommend most people strength train roughly 3 days per week to make sure they hit that minimum effective dose, especially if they are not getting any other activity in during the week. You could also consider adding a 4 th day if you have a flexible schedule and have strength or sport-specific goals. In this case, make sure to deload your training and take a recovery week every month or so. 3 Rules If You Lift Weights 2-3 Times A Week
There is nothing wrong with only training 2 or 3 times a week, and most of the research shows that this is the perfect amount for most adults.

Energy Boost For The Elderly? - Ask Dr. Weil Energy Boost For The Elderly?
Energy Boost For The Elderly? In addition, strength training can help combat age-related weakness. After age 40, we lose one quarter to one-third of a pound of muscle annually (it is replaced by fat) leading to a loss of strength of one to two percent per year. Strength training can slow and even reverse these changes resulting in stronger muscles, improved walking speed and an increase in overall strength. A 2011 German review of the scientific literature on strength training for seniors concluded that healthy men and women, age 60 and older, should train three or four times a week for best results and that those with poor performance at the outset can improve with even less frequent training. Beyond that, a study published in 2015 found that women between the ages of 65 and 75 who lifted weights twice a week had less shrinkage of the brain’s white matter than did other participants in the study who didn’t work out as much. Andrew Weil, M.D.
Sources: Frank Mayer et al, “The Intensity and Effects of Strength Training in the Elderly,” Deutsches Aerzteblatt international, May 2011 DOI: 10.3238/arztebl.2011.0359
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Energy Boost For The Elderly? - Ask Dr. Weil

Energy Boost For The Elderly?
Energy Boost For The Elderly?

In addition, strength training can help combat age-related weakness. After age 40, we lose one quarter to one-third of a pound of muscle annually (it is replaced by fat) leading to a loss of strength of one to two percent per year. Strength training can slow and even reverse these changes resulting in stronger muscles, improved walking speed and an increase in overall strength. A 2011 German review of the scientific literature on strength training for seniors concluded that healthy men and women, age 60 and older, should train three or four times a week for best results and that those with poor performance at the outset can improve with even less frequent training. Beyond that, a study published in 2015 found that women between the ages of 65 and 75 who lifted weights twice a week had less shrinkage of the brain’s white matter than did other participants in the study who didn’t work out as much. Andrew Weil, M.D.
Sources: Frank Mayer et al, “The Intensity and Effects of Strength Training in the Elderly,” Deutsches Aerzteblatt international, May 2011 DOI: 10.3238/arztebl.2011.0359
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Is Strength and Muscle Loss Reversible in Older Adults | Michael Boyle's Strengthcoach.com Blog
Is Strength and Muscle Loss Reversible in Older Adults
So How Much Strength Can Older Adults Regain?
Candow, et al JSCR, 25 (2) 2011
Is it really that important to be stronger?
Why Strength Training Is MORE important for Older Adults
Can you do it?
Share this:
 Essentially, can older adults who undergo supervised training regain strength and muscle mass that compares to younger men? Let’s look at some recent research on the topic: Candow, et al JSCR, 25 (2) 2011
The researchers trained a group of older men 60-71yrs old with a supervised heavy resistance training program 3 times a week for 22 weeks. At the end of the study they measured muscle size and strength. Not surprisingly, they all gained muscle and strength. What was surprising was how much. They compared the average strength levels and muscle size achieved by the older adults to the average strength and muscle size of a group of younger men 18-31 years old who were all physically active but not involved in resistance training. The results showed that there was not a significant difference in the muscle size or strength in the older men after supervised training compared to the younger men! This means that older men can expect to attain the same amount of strength and muscle with a supervised training program as younger, physically active men! Is it really that important to be stronger?

Is Strength and Muscle Loss Reversible in Older Adults | Michael Boyle's Strengthcoach.com Blog

Is Strength and Muscle Loss Reversible in Older Adults
So How Much Strength Can Older Adults Regain?
Candow, et al JSCR, 25 (2) 2011
Is it really that important to be stronger?
Why Strength Training Is MORE important for Older Adults
Can you do it?
Share this:

Essentially, can older adults who undergo supervised training regain strength and muscle mass that compares to younger men? Let’s look at some recent research on the topic: Candow, et al JSCR, 25 (2) 2011
The researchers trained a group of older men 60-71yrs old with a supervised heavy resistance training program 3 times a week for 22 weeks. At the end of the study they measured muscle size and strength. Not surprisingly, they all gained muscle and strength. What was surprising was how much. They compared the average strength levels and muscle size achieved by the older adults to the average strength and muscle size of a group of younger men 18-31 years old who were all physically active but not involved in resistance training. The results showed that there was not a significant difference in the muscle size or strength in the older men after supervised training compared to the younger men! This means that older men can expect to attain the same amount of strength and muscle with a supervised training program as younger, physically active men! Is it really that important to be stronger?

Lifting weights, Strength Training. How Many Times Should You Train Each Week. STRENGTH TRAINING FREQUENCY
STRENGTH TRAINING FREQUENCY
For beginning exercisers, there is research to support recommending strength training three times, two times, or even once per week.
Study two
Study three
Study four
Summary
The studies’ research findings are summarized as follows:
Are you ready for the NEXT STEP!
 While three strength-training sessions a week may be most productive for beginning participants, the findings from this study suggest that one or two relatively brief bouts of strength exercise may be sufficient for stimulating significant strength gains in previously sedentary adults and seniors. This is particularly impressive because the research subjects performed only one set of 12 resistance exercises, totaling about 25 minutes of strength training each session. Because better results were attained with three weekly workouts, this is the recommended strength-training frequency for new exercisers. But individuals who cannot commit to a traditional Monday/Wednesday/Friday exercise schedule should do well with two evenly-spaced strength workouts per week. For time-pressured people who have difficulty fitting in two weekly workouts, a single strength-training session every seven days seems to be an effective alternative. However, once-a-week trainees must make every effort to avoid missing their workouts, as it is unlikely that an every-other-week exercise session will produce progressive strength development. Study four
Recent research has demonstrated that impressive physical benefits can be attained from relatively brief and infrequent strength-training sessions. For example, several studies have shown similar strength gains from single-set and multiple-set training protocols.3 The following study, conducted with young athletes concurrently participating in sports activities, supports the training-frequency findings of the first three studies. This two-part study was conducted with young female figure skaters, who were concurrently spending several hours a week practicing and competing in their sport. Due to school and a heavy on-ice training schedule, the girls were limited to one or two strength-training sessions per week.

Fitness For Older Adults And Benefits Of Exercising In Old Age Senior Fitness – What And When To Exercise?
Senior Fitness – What And When To Exercise?
Is It Safe For You To Exercise In Your Old Age?
Fitness For Older Adults And Benefits Of Exercising In Old Age
What If You Have Been Physically Inactive For Long?
Aerobic Endurance
Strength Training
Balance
Flexibility
 After just six weeks of regular aerobic workout, you should feel remarkably more comfortable while exercising and going about your day-to-day activities. The older adults should start with low-impact aerobic activities, such as walking, cycling, swimming, and water aerobics. They can also incorporate following into their exercise regime: (i) Tai chi
(ii) Any type of dancing (Line, Square, Ballroom, etc.) If you’re of age 65 or older, the Centers for Disease Control and Prevention (CDC) recommend doing at least 150 minutes of moderate-intensity aerobic activity per week — or 75 minutes of vigorous-intensity aerobic activity. Tip: You can increase the intensity, frequency and time gradually. Read here for Cardio Exercising Tips For Older Adults
Strength Training
Even small improvements to your muscles strength can have a big impact on your day-to-day life activities. Carrying groceries, climbing stairs, and getting up out of a chair all require muscle strength. If you’re 65 or older, the CDC recommends doing strength-training exercises for at least twice a week.

Fitness For Older Adults And Benefits Of Exercising In Old Age

Senior Fitness – What And When To Exercise?
Senior Fitness – What And When To Exercise?
Is It Safe For You To Exercise In Your Old Age?
Fitness For Older Adults And Benefits Of Exercising In Old Age
What If You Have Been Physically Inactive For Long?
Aerobic Endurance
Strength Training
Balance
Flexibility

After just six weeks of regular aerobic workout, you should feel remarkably more comfortable while exercising and going about your day-to-day activities. The older adults should start with low-impact aerobic activities, such as walking, cycling, swimming, and water aerobics. They can also incorporate following into their exercise regime: (i) Tai chi
(ii) Any type of dancing (Line, Square, Ballroom, etc.) If you’re of age 65 or older, the Centers for Disease Control and Prevention (CDC) recommend doing at least 150 minutes of moderate-intensity aerobic activity per week — or 75 minutes of vigorous-intensity aerobic activity. Tip: You can increase the intensity, frequency and time gradually. Read here for Cardio Exercising Tips For Older Adults
Strength Training
Even small improvements to your muscles strength can have a big impact on your day-to-day life activities. Carrying groceries, climbing stairs, and getting up out of a chair all require muscle strength. If you’re 65 or older, the CDC recommends doing strength-training exercises for at least twice a week.

Muscle Function: Effects of Aging - Physiopedia Muscle Function: Effects of Aging
Muscle Function: Effects of Aging
Introduction
Sarcopenia - consequences
Age-related Changes in Muscle Structure
Reduced muscle mass (replaced by increased fat mass)
Reduced muscle strength
Muscle Fibre changes:
Effects of Endocrine Changes on Muscle
Conditions Associated with Impairment of Skeletal Function
Physiotherapy Interventions to Minimise or Reverse Sarcopenia
Resistance exercise training :
Evidence:
Gender differences
Frequency of resistance training
Length of training programme
Cochrane Review
Dietary Advice
Is there a role for supplements?
Resources
References
 A Simple Questionnaire to Rapidly Diagnose Sarcopenia
Resistance exercise training : The effects of resisted exercise on ageing muscles are the same as for young muscles: improved muscle strength
increased muscle power - power is a product of both strength and speed. Optimal power reflects how quickly you can exert force to produce the desired movement
improved muscle composition
Evidence: Population studies
Resistance or weight training has been demonstrated to produce increases in muscle strength and power, and also mobility function, in older people living in the following settings: independently in the community
in nursing homes
hospitalised elderly people
A Systematic Review of Randomized Controlled Trials suggested that a low dose of creatine monohydrate along with resisted exercises may improve upper and lower extremities strength in healthy older adults . A randomized control trial in 72 prefrail adults (65 yrs and above) with mild-to-moderate fall risk found significant improvement in fall risk, proprioception, muscle strength, reaction time, postural sway and health-related quality of life with the Multi-system Physical Exercise (MPE) which consisted of proprioceptive, muscle strengthening, reaction time, and balance training exercises . Gender differences
Increased muscle quality from resistance training is a common finding in older adults, and in men there appears to be no difference in young versus old, but there is a study that suggests that older women have a blunted response relative to younger women. Frequency of resistance training
Studies have demonstrated that resistance training regimes performed once, twice or even three times a week all result in strength improvements. Length of training programme
There are many studies which clearly demonstrate that older people who participate in resistance train

Muscle Function: Effects of Aging - Physiopedia

Muscle Function: Effects of Aging
Muscle Function: Effects of Aging
Introduction
Sarcopenia - consequences
Age-related Changes in Muscle Structure
Reduced muscle mass (replaced by increased fat mass)
Reduced muscle strength
Muscle Fibre changes:
Effects of Endocrine Changes on Muscle
Conditions Associated with Impairment of Skeletal Function
Physiotherapy Interventions to Minimise or Reverse Sarcopenia
Resistance exercise training :
Evidence:
Gender differences
Frequency of resistance training
Length of training programme
Cochrane Review
Dietary Advice
Is there a role for supplements?
Resources
References

How Do You Maintain Muscle and Strength Gains? - Organic Authority How Much Exercise Do You Need to Maintain Muscle and Strength Gains? (The Answer May Surprise You!)
How Much Exercise Do You Need to Maintain Muscle and Strength Gains? (The Answer May Surprise You!)
Christmas Comes Early!
What Do You Mean by Volume and Intensity?
Is This For Reals?
What About Every Other Week?
A Caveat: How Old Are You?
The Bottom Line
Related on Organic Authority
 They divided both the younger and older participants into 3 groups. The first group stopped training altogether. The second group reduced their strength training to one-third (around twice a week) of the amount they had been performing. And the third group reduced their strength training to one-ninth (around once a week) of the amount. Unsurprisingly, the first group who didn't lift lost muscle mass and strength, regardless of age. But the younger participants in the second group actually continued to make gains while working out twice a week and maintained by hitting it once a week. Unfortunately, the older participants were only able to maintain their gains. And the participants who worked out twice a week were able to maintain better than those who only lifted once. The Bottom Line
Of course, fitness isn't a one-size-fits-all. You have to do whatever works best for your body and lifestyle.

How Do You Maintain Muscle and Strength Gains? - Organic Authority

How Much Exercise Do You Need to Maintain Muscle and Strength Gains? (The Answer May Surprise You!)
How Much Exercise Do You Need to Maintain Muscle and Strength Gains? (The Answer May Surprise You!)
Christmas Comes Early!
What Do You Mean by Volume and Intensity?
Is This For Reals?
What About Every Other Week?
A Caveat: How Old Are You?
The Bottom Line
Related on Organic Authority

They divided both the younger and older participants into 3 groups. The first group stopped training altogether. The second group reduced their strength training to one-third (around twice a week) of the amount they had been performing. And the third group reduced their strength training to one-ninth (around once a week) of the amount. Unsurprisingly, the first group who didn't lift lost muscle mass and strength, regardless of age. But the younger participants in the second group actually continued to make gains while working out twice a week and maintained by hitting it once a week. Unfortunately, the older participants were only able to maintain their gains. And the participants who worked out twice a week were able to maintain better than those who only lifted once. The Bottom Line
Of course, fitness isn't a one-size-fits-all. You have to do whatever works best for your body and lifestyle.

How to Maintain Muscle and Strength with Minimal Exercise - Legion Athletics How to Maintain Muscle and Strength with Minimal Exercise
How to Maintain Muscle and Strength with Minimal Exercise
Table of Contents
Would you rather listen to this article? Click the play button below!
How Much Exercise it Takes to Maintain Muscle and Strength
Want to find the perfect supplements for you?
The Perfect “Muscle Maintenance” Program
Training Twice Per Week
Training Once Per Week
Barbell Row: 3 sets of 4-6 reps (80-85% of 1RM)
Do you have any other tips for maintaining muscle and strength? Have anything else to share? Let me know in the comments below!
+ Scientific References
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Mike Matthews
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 Both groups then did 6 weeks of maintenance resistance training, with one group training once per week, and the other twice per week. The results? Both groups improved their strength in two exercises they performed each week, and maintained strength in the four others in their routine. Yes, that’s right–according to that research, you can maintain your strength training just once per week. And that’s not the only study demonstrating this. The University of Alabama at Birmingham conducted a study wherein subjects lifted weights 3 times per week (9 sets per workout) for 5 months, and then were assigned to one of three groups for the next eight months: No exercise at all. One weightlifting workout per week that consisted of 9 total sets. One weightlifting workout per week that consisted of 3 total sets. Over the course of the following 8 months, group 1 lost muscle (of course), but both groups 2 and 3 were able to maintain most of the muscle they had gained in the first part of the study, and even increase their strength.

How to Maintain Muscle and Strength with Minimal Exercise - Legion Athletics

How to Maintain Muscle and Strength with Minimal Exercise
How to Maintain Muscle and Strength with Minimal Exercise
Table of Contents
Would you rather listen to this article? Click the play button below!
How Much Exercise it Takes to Maintain Muscle and Strength
Want to find the perfect supplements for you?
The Perfect “Muscle Maintenance” Program
Training Twice Per Week
Training Once Per Week
Barbell Row: 3 sets of 4-6 reps (80-85% of 1RM)
Do you have any other tips for maintaining muscle and strength? Have anything else to share? Let me know in the comments below!
+ Scientific References
Legion
Featured Author
Mike Matthews
Give Me
One Week
In Your Inbox…
Books
Tools
Guides

Both groups then did 6 weeks of maintenance resistance training, with one group training once per week, and the other twice per week. The results? Both groups improved their strength in two exercises they performed each week, and maintained strength in the four others in their routine. Yes, that’s right–according to that research, you can maintain your strength training just once per week. And that’s not the only study demonstrating this. The University of Alabama at Birmingham conducted a study wherein subjects lifted weights 3 times per week (9 sets per workout) for 5 months, and then were assigned to one of three groups for the next eight months: No exercise at all. One weightlifting workout per week that consisted of 9 total sets. One weightlifting workout per week that consisted of 3 total sets. Over the course of the following 8 months, group 1 lost muscle (of course), but both groups 2 and 3 were able to maintain most of the muscle they had gained in the first part of the study, and even increase their strength.

How Many Days Per Week Should You Lift Weights? - BuiltLean How Many Days Should You Lift Weights Per Week?
How Many Days Should You Lift Weights Per Week?
What Does The Research Say?
What Does The Research Mean?
3 Rules If You Lift Weights 2-3 Times A Week
1. Full-Body Workouts
2. Train Each Movement During Each Workout
3. Switch it up every 3-4 weeks
4 Rules If You Lift Weights 4 Times A Week
1. Full-Body Workouts or Split Body Parts
2. Train Each Movement 1x/Week
3. Try Not To Train More Than 2 Days In A Row
4. Deload Every 4-6 Weeks
To See Results – Lift Weights The Way It Works For You
 Is it possible to achieve the same benefits? If you’re like me, you may have no problem getting to the gym 4 times a week to train and lift weights. But, even I have to admit that I miss a day here and there. Hey, life happens, and the busier I get with my family and my career, the less time I’m able to devote to strength training. In this article, I am going to take you through the research to answer the age-old question, “how many times per week should you be lifting weights?” What Does The Research Say? Studies show that in some cases the number of times per week you lift weights makes a difference, while in others it does not. In older adults there is not much difference shown in strength 1 if the individual trains either once or twice per week 2, but there is a significant increase in strength when the time spent training jumps to 3 times per week. 3
When you look at studies of children training once or twice per week, there is a significant increase in the strength of the children who train twice per week. What Does The Research Mean?

Is it possible to achieve the same benefits? If you’re like me, you may have no problem getting to the gym 4 times a week to train and lift weights. But, even I have to admit that I miss a day here and there. Hey, life happens, and the busier I get with my family and my career, the less time I’m able to devote to strength training. In this article, I am going to take you through the research to answer the age-old question, “how many times per week should you be lifting weights?” What Does The Research Say? Studies show that in some cases the number of times per week you lift weights makes a difference, while in others it does not. In older adults there is not much difference shown in strength 1 if the individual trains either once or twice per week 2, but there is a significant increase in strength when the time spent training jumps to 3 times per week. 3
When you look at studies of children training once or twice per week, there is a significant increase in the strength of the children who train twice per week. What Does The Research Mean?

How Many Days Per Week Should You Lift Weights? - BuiltLean How Many Days Should You Lift Weights Per Week?
How Many Days Should You Lift Weights Per Week?
What Does The Research Say?
What Does The Research Mean?
3 Rules If You Lift Weights 2-3 Times A Week
1. Full-Body Workouts
2. Train Each Movement During Each Workout
3. Switch it up every 3-4 weeks
4 Rules If You Lift Weights 4 Times A Week
1. Full-Body Workouts or Split Body Parts
2. Train Each Movement 1x/Week
3. Try Not To Train More Than 2 Days In A Row
4. Deload Every 4-6 Weeks
To See Results – Lift Weights The Way It Works For You
 Comparison of once-weekly and twice-weekly strength training in older adults. Br J Sports Med. Jan 2007; 41 (1): 19-22. ↩
Faigenbaum AD, Milliken LA, Loud RL, Burak BT, Doherty CL, Westcott WL. Comparison of 1 and 2 days per week of strength training in children. Res Q Exerc Sport. 2002 Dec; 73 (4):

Comparison of once-weekly and twice-weekly strength training in older adults. Br J Sports Med. Jan 2007; 41 (1): 19-22. ↩
Faigenbaum AD, Milliken LA, Loud RL, Burak BT, Doherty CL, Westcott WL. Comparison of 1 and 2 days per week of strength training in children. Res Q Exerc Sport. 2002 Dec; 73 (4):

Resistance Training for Older Adults 11:51
The science of strength training volume, mainly frequency, from 1988–2007 (is remarkably consistent)
In 1988, Graves et al 9 studied 50 men and women accustomed to strength training and tested them on 12 weeks of reduced training frequency, going from 2 or 3 days per week to 0, 1 or 2 days per week. Those reduced to zero lost strength as expected (about 70% over the 12 weeks), but for those who merely reduced their frequency? No loss at all. Strength values for subjects who reduced training to 2 and 1 days/week were not significantly different … . These data suggest that muscular strength can be maintained for up to 12 weeks with reduced training frequency. In 1990, Graves led another study, 10 larger and more rigorous, focusing on lumbar strength in 112 adults, and testing a wider range of frequencies: everything from 3 workouts per week to one workout every other week. Every training frequency produced results, though somewhat less at the lowest frequency. But results were basically identical for training 1, 2 or 3 times per week! These data indicate that a training frequency as low as 1X/week provides an effective training stimulus for the development of lumbar extension strength.

How Long Does It Take for Older Adults to Build Muscle? - SilverSneakers How Long Does It Take to Build Muscle?
How Long Does It Take to Build Muscle?
You’ll feel the results before you see them. Here’s why.
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The Bigger Prize: Strength You Can’t See
Take Your Favorite SilverSneakers Classes Online!
 These muscle gains might not completely change your silhouette or require new clothes, but they will transform your function, mobility, and quality of life. Over the long term, they can improve your balance and help prevent injuries. The Centers for Disease Control and Prevention recommends people 65 and older do muscle-strengthening activities at least twice per week. If you’re up to it or as you get stronger, many fitness experts recommend doing three or four sessions per week. New to strength training? Do what you can to start—and hang in there. The German researchers noted that people with “poor performance at the outset can achieve improvement even with less frequent training.” The Bigger Prize: Strength You Can’t See
There’s a difference between muscle size and muscle strength. While they definitely overlap, strength has a larger neurological component, depending not only on the size of your muscle fibers but also on your body’s ability to activate those fibers.

These muscle gains might not completely change your silhouette or require new clothes, but they will transform your function, mobility, and quality of life. Over the long term, they can improve your balance and help prevent injuries. The Centers for Disease Control and Prevention recommends people 65 and older do muscle-strengthening activities at least twice per week. If you’re up to it or as you get stronger, many fitness experts recommend doing three or four sessions per week. New to strength training? Do what you can to start—and hang in there. The German researchers noted that people with “poor performance at the outset can achieve improvement even with less frequent training.” The Bigger Prize: Strength You Can’t See
There’s a difference between muscle size and muscle strength. While they definitely overlap, strength has a larger neurological component, depending not only on the size of your muscle fibers but also on your body’s ability to activate those fibers.

Exercise: The Cellular 'Fountain of Youth' Exercise: The Cellular 'Fountain of Youth'
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 They also worked out more moderately -- walking on a treadmill -- twice a week. A second group performed moderate aerobic exercise -- using an exercise bike at a less-intense pace -- five days a week, for 30 minutes. They also did some light strength-training four days a week. The third group performed strengthening exercises only, two days a week. After 12 weeks, all of the groups were showing positive changes -- younger and older exercisers alike, the researchers found. People who performed moderate aerobic exercise boosted their fitness levels -- the body's ability to supply blood and oxygen to working muscles. And the improvement was greater for older adults, who generally started out with lower fitness levels than younger people. Meanwhile, people who performed strength-training -- alone or with aerobic exercise -- increased their muscle strength. The interval-training group showed only small gains in strength. But the training improved mitochondrial function in the muscles, especially among older adults.

They also worked out more moderately -- walking on a treadmill -- twice a week. A second group performed moderate aerobic exercise -- using an exercise bike at a less-intense pace -- five days a week, for 30 minutes. They also did some light strength-training four days a week. The third group performed strengthening exercises only, two days a week. After 12 weeks, all of the groups were showing positive changes -- younger and older exercisers alike, the researchers found. People who performed moderate aerobic exercise boosted their fitness levels -- the body's ability to supply blood and oxygen to working muscles. And the improvement was greater for older adults, who generally started out with lower fitness levels than younger people. Meanwhile, people who performed strength-training -- alone or with aerobic exercise -- increased their muscle strength. The interval-training group showed only small gains in strength. But the training improved mitochondrial function in the muscles, especially among older adults.

Why Lifting Weights Can Be So Potent for Aging Well - The New York Times Why Lifting Weights Can Be So Potent for Aging Well
Why Lifting Weights Can Be So Potent for Aging Well
How to Get Strong
 But older people who lift weights can slow or reverse that descent, studies show. In multiple experiments, older people who start to lift weights typically gain muscle mass and strength, as well as better mobility, mental sharpness and metabolic health. But lifting helps only those who try it, and statistics indicate that barely 17 percent of older Americans regularly lift weights. So, as part of a larger study of weight training and the elderly, scientists at the University of Jyvaskyla in Finland recently decided to see if they could discover how weight training changes the minds as well as the musculature of people who had not done it before. To start, they turned to 81 older men and women who were part of their health database and who had agreed to begin resistance training. These volunteers were all between the ages of 65 and 75 and, like many Finns, healthy and physically active. But they did not lift weights. For the full study, they began a twice-weekly program of supervised, full-body resistance training at the university to familiarize participants with proper technique and build a base of strength. After three months, the group was randomly assigned to continue training once, twice or three times a week, while a separate, untrained group served as controls. Periodically, the researchers checked the volunteers’ strength, fitness and metabolic health, and also their attitudes about the workouts, including whether they found them daunting or inviting and how difficult it was for the volunteers to find the time and resolve to show up.

Why Lifting Weights Can Be So Potent for Aging Well - The New York Times

Why Lifting Weights Can Be So Potent for Aging Well
Why Lifting Weights Can Be So Potent for Aging Well
How to Get Strong

But older people who lift weights can slow or reverse that descent, studies show. In multiple experiments, older people who start to lift weights typically gain muscle mass and strength, as well as better mobility, mental sharpness and metabolic health. But lifting helps only those who try it, and statistics indicate that barely 17 percent of older Americans regularly lift weights. So, as part of a larger study of weight training and the elderly, scientists at the University of Jyvaskyla in Finland recently decided to see if they could discover how weight training changes the minds as well as the musculature of people who had not done it before. To start, they turned to 81 older men and women who were part of their health database and who had agreed to begin resistance training. These volunteers were all between the ages of 65 and 75 and, like many Finns, healthy and physically active. But they did not lift weights. For the full study, they began a twice-weekly program of supervised, full-body resistance training at the university to familiarize participants with proper technique and build a base of strength. After three months, the group was randomly assigned to continue training once, twice or three times a week, while a separate, untrained group served as controls. Periodically, the researchers checked the volunteers’ strength, fitness and metabolic health, and also their attitudes about the workouts, including whether they found them daunting or inviting and how difficult it was for the volunteers to find the time and resolve to show up.

How Much Exercise Do You Need If You're Over Age 65? How Much Exercise Do You Need If You're Over Age 65?
How Much Exercise Do You Need If You're Over Age 65?
Moderate or Vigorous Aerobics
Moderate Aerobic Exercise
Vigorous Aerobic Exercise
Muscle-Strengthening Activities (2 Days a Week)
Flexibility Exercises (2 Days a Week)
Balance Exercises Reduce Fall Risk
Customize an Activity Plan
Avoid Inactivity Over Age 65
A Word From Verywell
 Muscle-Strengthening Activities (2 Days a Week)
Muscle-strengthening activities are especially important for older adults to prevent loss of muscle mass and bone density, as well as to be able to move and function better. You should work out all of your major muscle groups. This is also called resistance exercise. Frequency : Do your strength workouts at least 2 days each week. Getting started: You can visit a fitness center or use a strength training guide to learn the fundamentals. It can be beneficial to get the advice of a trainer on how to modify exercises so they are appropriate for your fitness level and any orthopedic problems you have. Reps: Do eight to 10 exercises, 10 to 15 repetitions of each exercise.

Muscle-Strengthening Activities (2 Days a Week)
Muscle-strengthening activities are especially important for older adults to prevent loss of muscle mass and bone density, as well as to be able to move and function better. You should work out all of your major muscle groups. This is also called resistance exercise. Frequency : Do your strength workouts at least 2 days each week. Getting started: You can visit a fitness center or use a strength training guide to learn the fundamentals. It can be beneficial to get the advice of a trainer on how to modify exercises so they are appropriate for your fitness level and any orthopedic problems you have. Reps: Do eight to 10 exercises, 10 to 15 repetitions of each exercise.

Building Muscle After 50 - The Complete Guide - Vive Health Building Muscle After 50 - The Complete Guide
Building Muscle After 50 - The Complete Guide
Developing an Exercise Plan for Building Muscle After 50
1. How Much Time Should I Devote to Lifting?
2. When Should I Train?
Building Muscle in the AM:
Building Muscle in the PM:
3. Where Should I Train?
Building Muscle at the Gym:
Building Muscle at Home:
Learning Exercises for Building Muscle After 50
Free Weights
Tips:
Free Weight Exercise: Back Squat
Weight Machines
Machine Exercise: Leg Press
Bodyweight Exercises
Tips:
Bodyweight Exercise: Push Up
Bodyweight Exercise: Lunge
Cardio for Building Muscle after 50
Cardio Exercise: Stair Climber Leg Lifts
Cardio Exercise: Stair Climber Crossovers
Workouts for Men Over 50
General Warm Up:
Muscle Warm Up:
Muscle Building Set
Cool Down:
Workouts for Women Over 50
General Warm Up:
Muscle Warm Up:
Muscle Building Set:
Cool Down:
Proper Nutrition for Building Muscle after 50
Consuming a Healthy Amount of Calories
Women Over 50
Men Over 50
Protein for Building Muscle After 50
Tip:
Carbohydrates for Building Muscle After 50
Nutrients & Supplements for Building Muscle After 50
Tips for Building Muscle After 50
1. Build a Support Team
2. Set Goals & Sign Up for Races
3. Stay Consistent & Start Today
4. Self-Care
Benefits of Building Muscle After 50
Better Balance & Decreased Risk of Falls
Improved Functional Mobility
Independence as You Age
Decreased Risk of Disease
Improved Mood & Wellbeing
Weight Loss
3 Common Mistakes When Building Muscle After 50
1. Skipping the Warm Up
2. Starting Too Heavy
3. Improper Form
Start Building Muscle After 50!
Sources:
Patty Weasler, RN
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Choosing the Best Knee Brace
5 Expert Tips on Caring for Elderly …
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How it Works: Metatarsalgia Taping
Metatarsalgia Stretches & Exercises
 We strongly recommend you create a regular routine that involves lifting at least 2 to 3 days per week. Studies show this is the minimum frequency needed to achieve the benefits of lifting after 50. More days can lead to more benefits, but you need to consider your ability and potential limitations. The U.S. Department of Health & Human Services states in their Physical Activity Guidelines for Americans: Adults between the ages of 18 and 64 should lift at least twice per week and work the major muscle groups each time they lift. Adults 65 and older should follow the same guidelines, but with awareness of their limitations. Modify strength training based on current conditions and ability. Include exercises to improve balance if you are at risk for falls. 2. When Should I Train?

Building Muscle After 50 - The Complete Guide - Vive Health

We strongly recommend you create a regular routine that involves lifting at least 2 to 3 days per week. Studies show this is the minimum frequency needed to achieve the benefits of lifting after 50. More days can lead to more benefits, but you need to consider your ability and potential limitations. The U.S. Department of Health & Human Services states in their Physical Activity Guidelines for Americans: Adults between the ages of 18 and 64 should lift at least twice per week and work the major muscle groups each time they lift. Adults 65 and older should follow the same guidelines, but with awareness of their limitations. Modify strength training based on current conditions and ability. Include exercises to improve balance if you are at risk for falls. 2. When Should I Train?

Strength Training Frequency: Less Is More Than Enough Strength Training Frequency
Strength Training Frequency
Less is more than enough: go to the gym less frequently but still gain strength fast enough for anyone but a bodybuilder
Just tell me what to do!
The philosophical bodybuilder
Less is not more. More is more!
A surprising reason that more is definitely not always better
The science of strength training volume, mainly frequency, from 1988–2007 (is remarkably consistent)
Krieger on sets
State of the science as of 2016 … and the last word?
And that’s not all: it’s really not clear that more of anything is better
More efficient cardio too?!
Strength training is also helpful for weight loss (and general health)
Strength training may even be great for aerobic fitness
A few final bullet points of caution and perspective
My own success with a “lazy” training schedule
Rebuttals! Of course not everyone agrees that lower training frequency is better … but it depends on what you mean by “better”
What about “the German study”?
Training frequency and physical therapy
About Paul Ingraham
Related Reading
What’s new in this article?
Notes
 In 1990, Graves led another study, 10 larger and more rigorous, focusing on lumbar strength in 112 adults, and testing a wider range of frequencies: everything from 3 workouts per week to one workout every other week. Every training frequency produced results, though somewhat less at the lowest frequency. But results were basically identical for training 1, 2 or 3 times per week! These data indicate that a training frequency as low as 1X/week provides an effective training stimulus for the development of lumbar extension strength. Which is actually an understatement, because the data showed that training even every 2 weeks still produced respectable results — an average 26% increase in strength when exercising one sixth as frequently as the 3X/week group who got a 40% gain. In 1996, DeRenne 11 put 21 teenaged athletes through 12 weeks of pre-season strength training at three times per week, and then continued for another 12 weeks at reduced frequencies. As with Graves et al above, stopping altogether resulted in lost strength, but even training once per week was sufficient to maintain strength. … for pubescent male athletes, a 1-day-a-week maintenance program is sufficient to retain strength during the competitive season. In 1999, Taaffe et al studied strength training frequency in a few dozen healthy older adults, aged 65 to 79 years 12 — remember, strength training is not just for bodybuilders!

Strength Training Frequency: Less Is More Than Enough

Strength Training Frequency
Strength Training Frequency
Less is more than enough: go to the gym less frequently but still gain strength fast enough for anyone but a bodybuilder
Just tell me what to do!
The philosophical bodybuilder
Less is not more. More is more!
A surprising reason that more is definitely not always better
The science of strength training volume, mainly frequency, from 1988–2007 (is remarkably consistent)
Krieger on sets
State of the science as of 2016 … and the last word?
And that’s not all: it’s really not clear that more of anything is better
More efficient cardio too?!
Strength training is also helpful for weight loss (and general health)
Strength training may even be great for aerobic fitness
A few final bullet points of caution and perspective
My own success with a “lazy” training schedule
Rebuttals! Of course not everyone agrees that lower training frequency is better … but it depends on what you mean by “better”
What about “the German study”?
Training frequency and physical therapy
About Paul Ingraham
Related Reading
What’s new in this article?
Notes

In 1990, Graves led another study, 10 larger and more rigorous, focusing on lumbar strength in 112 adults, and testing a wider range of frequencies: everything from 3 workouts per week to one workout every other week. Every training frequency produced results, though somewhat less at the lowest frequency. But results were basically identical for training 1, 2 or 3 times per week! These data indicate that a training frequency as low as 1X/week provides an effective training stimulus for the development of lumbar extension strength. Which is actually an understatement, because the data showed that training even every 2 weeks still produced respectable results — an average 26% increase in strength when exercising one sixth as frequently as the 3X/week group who got a 40% gain. In 1996, DeRenne 11 put 21 teenaged athletes through 12 weeks of pre-season strength training at three times per week, and then continued for another 12 weeks at reduced frequencies. As with Graves et al above, stopping altogether resulted in lost strength, but even training once per week was sufficient to maintain strength. … for pubescent male athletes, a 1-day-a-week maintenance program is sufficient to retain strength during the competitive season. In 1999, Taaffe et al studied strength training frequency in a few dozen healthy older adults, aged 65 to 79 years 12 — remember, strength training is not just for bodybuilders!

“Sure, you can potentially gain strength on one workout a week, but you would continually be sore. Twice a week is less of a shock to the system and allows the body to better adapt.” To be fair, one or two days of lifting per week is probably not getting you anywhere near those Hulk-esque arms, but that’s OK. Strength training isn’t just about “bulking up,” Metzl explains. “Instead, it helps your muscles get stronger, improves your balance, and preserves your fast-twitch muscle fibers, allowing your muscles to contract faster.” Translation: This helps you drive the golf ball farther, hit an overhead serve harder, and see improvements in all sorts of athletic performance. For people training for marathons or triathlons, adding anaerobic (strength) training two times per week helps the body handle the repetitive stress of movements like running, cycling, or swimming, Tamir adds. “For the average person, strength training once or twice a week is enough to break the negative effects of a sedentary lifestyle,” says Rebecca Golian, a personal trainer. “ It’s enough to stimulate muscle growth, increase cardiovascular strength, and help improve endurance.”

5 Key Strength Training Tips for Older Adults - Aaptiv 5 Key Strength Training Tips for Older Adults
5 Key Strength Training Tips for Older Adults
Strength train at least twice a week.
Be kind to your joints.
Start with bodyweight exercises.
These exercises can help improve everyday life.
Add balance and flexibility exercises to avoid injury.
Plan for extra warmup and recovery time.
Set a goal that matters to you now, versus the “you” from 20 years ago.
 Exercise doesn’t just make you feel younger. It may actually turn off the aging process in your chromosomes.” Trainer Meghan Kennihan says strength training can “ward off age-related muscle loss, improve mobility, decrease bone loss, and even help combat depression and cognitive decline.” Dr. Jasmine Marcus, PT, DPT, recommends that healthy older adults incorporate strength training into their exercise routine at least twice a week, and a 2011 study indicates that a frequency of up to three to four times a week is safe, too. Aaptiv can help you with your strength training workouts. See all the new classes we’ve added this week. Be kind to your joints. “The positive and regenerative properties of strength training cannot be overstated,” says Chris Clough, a personal trainer in Washington, D.C.
The key for adults 50-plus is to be smart about strength training and be kind to your joints.” This can work wonders if you’re having joint issues. Be sure to prioritize full range of motion movement, which teaches your muscles to control your body while moving.

5 Key Strength Training Tips for Older Adults - Aaptiv

5 Key Strength Training Tips for Older Adults
5 Key Strength Training Tips for Older Adults
Strength train at least twice a week.
Be kind to your joints.
Start with bodyweight exercises.
These exercises can help improve everyday life.
Add balance and flexibility exercises to avoid injury.
Plan for extra warmup and recovery time.
Set a goal that matters to you now, versus the “you” from 20 years ago.

Exercise doesn’t just make you feel younger. It may actually turn off the aging process in your chromosomes.” Trainer Meghan Kennihan says strength training can “ward off age-related muscle loss, improve mobility, decrease bone loss, and even help combat depression and cognitive decline.” Dr. Jasmine Marcus, PT, DPT, recommends that healthy older adults incorporate strength training into their exercise routine at least twice a week, and a 2011 study indicates that a frequency of up to three to four times a week is safe, too. Aaptiv can help you with your strength training workouts. See all the new classes we’ve added this week. Be kind to your joints. “The positive and regenerative properties of strength training cannot be overstated,” says Chris Clough, a personal trainer in Washington, D.C.
The key for adults 50-plus is to be smart about strength training and be kind to your joints.” This can work wonders if you’re having joint issues. Be sure to prioritize full range of motion movement, which teaches your muscles to control your body while moving.

78 Science Backed Benefits of Weightlifting for Seniors | RunRepeat 78 Science Backed Benefits of Weightlifting for Seniors
78 Science Backed Benefits of Weightlifting for Seniors
Benefits of Strength Training for Seniors: Key Conclusions
Physical Fitness for Healthy Aging: Is resistance training with weights safe?
10 benefits of weightlifting for age-related muscle loss/sarcopenia for seniors
Strength Training for Muscle Mass & Strength
Resistance Training Benefits For Endurance & Efficiency
Weight Training Benefits On The Cellular Level
How Strength Training Improves Lifting & Life
The Verdict
8 Benefits of weightlifting for fighting obesity and increasing metabolism in seniors
Burning fat no matter your age
Increasing metabolism to speed up weight loss
Benefits of increased muscle mass
The verdict
11 Benefits of weightlifting for reducing risk factors for falls and improving functional independence for seniors
Balance and movement control
Mobility and flexibility
Functional capabilities
The verdict
7 Benefits of weightlifting for quality of life for seniors
Pain free living
Mental and emotional
Urinary incontinence
Verdict
5 Benefits of weightlifting for improving osteoarthritis and bone health for seniors
Osteoarthritis
Bone health
Verdict
5 Benefits of weightlifting for cardiovascular health for seniors
Blood Pressure
Lipid Panel
Inflammation
Verdict
6 Benefits of weightlifting for cognitive functioning in seniors
Brain Health: Boosting Your Memory and Cognitive Functioning
Molecular levels
Verdict
6 Benefits of weightlifting for mental health in seniors
Depression
Anxiety
Psychological well being
Verdict
2 Benefits of weightlifting for reducing mortality risk in seniors
11 Benefits of weightlifting for glycemic control and type 2 diabetes in seniors
Glucose levels
Insulin resistance & sensitivity
Molecular level
Verdict
3 Benefits of weightlifting for improving sleep in seniors
Sleep quality
Sleep apnea
The verdict
3 Benefits for age-related mitochondrial impairment in seniors
Age-related mitochondrial impairment
The verdict
The Benefit of weightlifting for seniors with hip fractures
Recovery
The verdict
It is time to make a change for the better
The right training shoes can make all the difference
Use of content
Works Cited
 13,50
How Strength Training Improves Lifting & Life
#7 Long-term lifting is the best way to prevent age-related muscle loss from ever becoming an issue. 4,6,7,39,51
#8 One study found that strength-trained masters athletes (older adults with long-term strength training) have an overall higher muscle force-generating capacity and level of overall functional performance. Physically active adults with a consistent level of recreational activity were significantly outperformed by “The Masters”. 51
So what if you weren’t ahead of the curve and have limited to no experience in weightlifting? Don’t stress, you don’t need to hit the gym five times a week for hours at a time. In fact, one study took the guesswork out for you. They even took it a step up by studying this in osteosarcopenia obesity. This is a new geriatric syndrome that is a combination of osteoporosis, sarcopenia, and increased fat mass. #9 What they found was that by doing 1 set of exercises three times a week were enough to provide increases in strength, skeletal muscle mass, and decreased body fat over 12 weeks. Increasing that to 3 sets of exercises three times a week resulted in a dramatic boost in results.

78 Science Backed Benefits of Weightlifting for Seniors | RunRepeat

13,50
How Strength Training Improves Lifting & Life
#7 Long-term lifting is the best way to prevent age-related muscle loss from ever becoming an issue. 4,6,7,39,51
#8 One study found that strength-trained masters athletes (older adults with long-term strength training) have an overall higher muscle force-generating capacity and level of overall functional performance. Physically active adults with a consistent level of recreational activity were significantly outperformed by “The Masters”. 51
So what if you weren’t ahead of the curve and have limited to no experience in weightlifting? Don’t stress, you don’t need to hit the gym five times a week for hours at a time. In fact, one study took the guesswork out for you. They even took it a step up by studying this in osteosarcopenia obesity. This is a new geriatric syndrome that is a combination of osteoporosis, sarcopenia, and increased fat mass. #9 What they found was that by doing 1 set of exercises three times a week were enough to provide increases in strength, skeletal muscle mass, and decreased body fat over 12 weeks. Increasing that to 3 sets of exercises three times a week resulted in a dramatic boost in results.

The Minimum Amount You Can Strength Train and Still See Results The Minimum Amount You Can Strength Train and Still See Results
The Minimum Amount You Can Strength Train and Still See Results
Benefits of strength training
Aerobic fitness
Injury prevention
Weight loss
Mental health
Lifting weights once per week
Lifting weights twice per week
Lifting weights three times per week
Making the most of a limited schedule
Do compound exercises
Lift more weight
Warm up and recover properly
Bottom line
 In fact, he created a series of programs for 5K, 10K, half-marathon, and marathon runners that incorporates a strength workout just one day per week. He has experienced the benefits of going all-out once a week personally. By including just one day of functional strength training in his own marathon and Ironman training plans (think bodyweight exercises ), he’s broken his personal best times. Lifting weights twice per week
Not all experts agree that strength training only once a week is sufficient. “ Strength training twice per week is perfect, but once is a waste of time,” Boyle says. “Sure, you can potentially gain strength on one workout a week, but you would continually be sore. Twice a week is less of a shock to the system and allows the body to better adapt.” To be fair, one or two days of lifting per week is probably not getting you anywhere near those Hulk-esque arms, but that’s OK. Strength training isn’t just about “bulking up,” Metzl explains. “Instead, it helps your muscles get stronger, improves your balance, and preserves your fast-twitch muscle fibers, allowing your muscles to contract faster.”

In fact, he created a series of programs for 5K, 10K, half-marathon, and marathon runners that incorporates a strength workout just one day per week. He has experienced the benefits of going all-out once a week personally. By including just one day of functional strength training in his own marathon and Ironman training plans (think bodyweight exercises ), he’s broken his personal best times. Lifting weights twice per week
Not all experts agree that strength training only once a week is sufficient. “ Strength training twice per week is perfect, but once is a waste of time,” Boyle says. “Sure, you can potentially gain strength on one workout a week, but you would continually be sore. Twice a week is less of a shock to the system and allows the body to better adapt.” To be fair, one or two days of lifting per week is probably not getting you anywhere near those Hulk-esque arms, but that’s OK. Strength training isn’t just about “bulking up,” Metzl explains. “Instead, it helps your muscles get stronger, improves your balance, and preserves your fast-twitch muscle fibers, allowing your muscles to contract faster.”

Is Strength and Muscle Loss Reversible in Older Adults | Michael Boyle's Strengthcoach.com Blog
Is Strength and Muscle Loss Reversible in Older Adults
So How Much Strength Can Older Adults Regain?
Candow, et al JSCR, 25 (2) 2011
Is it really that important to be stronger?
Why Strength Training Is MORE important for Older Adults
Can you do it?
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 Essentially, can older adults who undergo supervised training regain strength and muscle mass that compares to younger men? Let’s look at some recent research on the topic: Candow, et al JSCR, 25 (2) 2011
The researchers trained a group of older men 60-71yrs old with a supervised heavy resistance training program 3 times a week for 22 weeks. At the end of the study they measured muscle size and strength. Not surprisingly, they all gained muscle and strength. What was surprising was how much. They compared the average strength levels and muscle size achieved by the older adults to the average strength and muscle size of a group of younger men 18-31 years old who were all physically active but not involved in resistance training. The results showed that there was not a significant difference in the muscle size or strength in the older men after supervised training compared to the younger men! This means that older men can expect to attain the same amount of strength and muscle with a supervised training program as younger, physically active men! Is it really that important to be stronger?

Essentially, can older adults who undergo supervised training regain strength and muscle mass that compares to younger men? Let’s look at some recent research on the topic: Candow, et al JSCR, 25 (2) 2011
The researchers trained a group of older men 60-71yrs old with a supervised heavy resistance training program 3 times a week for 22 weeks. At the end of the study they measured muscle size and strength. Not surprisingly, they all gained muscle and strength. What was surprising was how much. They compared the average strength levels and muscle size achieved by the older adults to the average strength and muscle size of a group of younger men 18-31 years old who were all physically active but not involved in resistance training. The results showed that there was not a significant difference in the muscle size or strength in the older men after supervised training compared to the younger men! This means that older men can expect to attain the same amount of strength and muscle with a supervised training program as younger, physically active men! Is it really that important to be stronger?

Exercise: The Cellular 'Fountain of Youth' Exercise: The Cellular 'Fountain of Youth'
Exercise: The Cellular 'Fountain of Youth' they repeated that process four times. They also worked out more moderately -- walking on a treadmill -- twice a week. A second group performed moderate aerobic exercise -- using an exercise bike at a less-intense pace -- five days a week, for 30 minutes. They also did some light strength-training four days a week. The third group performed strengthening exercises only, two days a week. After 12 weeks, all of the groups were showing positive changes -- younger and older exercisers alike, the researchers found. People who performed moderate aerobic exercise boosted their fitness levels -- the body's ability to supply blood and oxygen to working muscles. And the improvement was greater for older adults, who generally started out with lower fitness levels than younger people. Meanwhile, people who performed strength-training -- alone or with aerobic exercise -- increased their muscle strength. The interval-training group showed only small gains in strength.

Exercise: The Cellular 'Fountain of Youth'
Exercise: The Cellular 'Fountain of Youth'

they repeated that process four times. They also worked out more moderately -- walking on a treadmill -- twice a week. A second group performed moderate aerobic exercise -- using an exercise bike at a less-intense pace -- five days a week, for 30 minutes. They also did some light strength-training four days a week. The third group performed strengthening exercises only, two days a week. After 12 weeks, all of the groups were showing positive changes -- younger and older exercisers alike, the researchers found. People who performed moderate aerobic exercise boosted their fitness levels -- the body's ability to supply blood and oxygen to working muscles. And the improvement was greater for older adults, who generally started out with lower fitness levels than younger people. Meanwhile, people who performed strength-training -- alone or with aerobic exercise -- increased their muscle strength. The interval-training group showed only small gains in strength.

Exercise: The Cellular 'Fountain of Youth' - Consumer Health News | HealthDay Exercise: The Cellular 'Fountain of Youth'
Exercise: The Cellular 'Fountain of Youth'
Intense interval training seems to boost older cells, even reversing some of aging's effects, study finds
Amy Norton
More information
 they repeated that process four times. They also worked out more moderately -- walking on a treadmill -- twice a week. A second group performed moderate aerobic exercise -- using an exercise bike at a less-intense pace -- five days a week, for 30 minutes. They also did some light strength-training four days a week. The third group performed strengthening exercises only, two days a week. After 12 weeks, all of the groups were showing positive changes -- younger and older exercisers alike, the researchers found. People who performed moderate aerobic exercise boosted their fitness levels -- the body's ability to supply blood and oxygen to working muscles. And the improvement was greater for older adults, who generally started out with lower fitness levels than younger people. Meanwhile, people who performed strength-training -- alone or with aerobic exercise -- increased their muscle strength. The interval-training group showed only small gains in strength.

Exercise: The Cellular 'Fountain of Youth' - Consumer Health News | HealthDay

Exercise: The Cellular 'Fountain of Youth'
Exercise: The Cellular 'Fountain of Youth'
Intense interval training seems to boost older cells, even reversing some of aging's effects, study finds
Amy Norton
More information

Your Guide to Strength Training Over Age 50 Your Guide to Strength Training Over Age 50
Your Guide to Strength Training Over Age 50
Weight Training vs. Aerobics
Discomfort vs. Pain
Additional Benefits
Reverse Aging
Strengthen Bones
Ease Joint Pain
Better Quality of Life
 Your Guide to Strength Training Over Age 50
Strength
Techniques and Strategies
Your Guide to Strength Training Over Age 50
By
Elizabeth Quinn
Elizabeth Quinn is an exercise physiologist, sports medicine writer, and fitness consultant for corporate wellness and rehabilitation clinics. Learn about our editorial process
Elizabeth Quinn
Reviewed by
Reviewed by Tara Laferrara, CPT on October 19, 2019
Tara Laferrara is a certified NASM personal trainer, yoga teacher, and fitness coach. She also created her own online training program, the TL Method. Learn about our Review Board
Tara Laferrara, CPT
on October 19, 2019
Barry Austin/Digital Vision/Getty Images
Weight lifting may very well be the fountain of youth. Research shows resistance training exercise not only improves muscle strength, metabolism, and balance, it reduces signs of aging at the cellular level as well, helping you to look and feel years younger. 1
The benefits of strength workouts are indisputable, but getting started after age 50 may present a few challenges—especially if you have a history of back, hip, knee, or other joint pain. Before getting started on a new exercise routine, consult with your doctor. The National Strength and Conditioning Association recommends older adults perform strength training exercises 2 to 3 days a week. 2  Focus on working all of the major muscle groups, including arms, legs, shoulders, and trunk with a goal of lifting a weight just heavy enough to achieve 10 to 15 repetitions before the muscles become fatigued. Strength training isn't limited to free weights or machines.

Your Guide to Strength Training Over Age 50
Strength
Techniques and Strategies
Your Guide to Strength Training Over Age 50
By
Elizabeth Quinn
Elizabeth Quinn is an exercise physiologist, sports medicine writer, and fitness consultant for corporate wellness and rehabilitation clinics. Learn about our editorial process
Elizabeth Quinn
Reviewed by
Reviewed by Tara Laferrara, CPT on October 19, 2019
Tara Laferrara is a certified NASM personal trainer, yoga teacher, and fitness coach. She also created her own online training program, the TL Method. Learn about our Review Board
Tara Laferrara, CPT
on October 19, 2019
Barry Austin/Digital Vision/Getty Images
Weight lifting may very well be the fountain of youth. Research shows resistance training exercise not only improves muscle strength, metabolism, and balance, it reduces signs of aging at the cellular level as well, helping you to look and feel years younger. 1
The benefits of strength workouts are indisputable, but getting started after age 50 may present a few challenges—especially if you have a history of back, hip, knee, or other joint pain. Before getting started on a new exercise routine, consult with your doctor. The National Strength and Conditioning Association recommends older adults perform strength training exercises 2 to 3 days a week. 2  Focus on working all of the major muscle groups, including arms, legs, shoulders, and trunk with a goal of lifting a weight just heavy enough to achieve 10 to 15 repetitions before the muscles become fatigued. Strength training isn't limited to free weights or machines.

How to Maintain Muscle and Strength with Minimal Exercise - Legion Athletics How to Maintain Muscle and Strength with Minimal Exercise
How to Maintain Muscle and Strength with Minimal Exercise
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 So, what we can learn from these studies is this: You can not only maintain muscle and strength training only 1-2 times per week, you can actually make gains. Sure, you won’t be able to make the same kinds of gains as you can training 3-5 times per week, but you can do better than most people think. One study conducted by The University of Queensland showed that subjects that trained a muscle group twice per week made about 70% of the gains of those training three times per week. A study conducted by the University of Florida showed that subjects doing isometric training twice per week made about 80% of the gains of those training three times per week. Researchers from Laurentian University found that one group of subjects training twice per week, performing 27 total sets per week, made equal gains to another group training three times per week for the same number of sets. The key takeaway here is that weekly workout volume is at least as important, if not more important than, workout frequency. So, here’s the point that will come as a great relief to many: Regardless of what’s going on in your life, if you can sneak away from the hustle and bustle for a couple hours per week, you can minimally keep your hard-earned gains. Now, how do you best go about the training?

So, what we can learn from these studies is this: You can not only maintain muscle and strength training only 1-2 times per week, you can actually make gains. Sure, you won’t be able to make the same kinds of gains as you can training 3-5 times per week, but you can do better than most people think. One study conducted by The University of Queensland showed that subjects that trained a muscle group twice per week made about 70% of the gains of those training three times per week. A study conducted by the University of Florida showed that subjects doing isometric training twice per week made about 80% of the gains of those training three times per week. Researchers from Laurentian University found that one group of subjects training twice per week, performing 27 total sets per week, made equal gains to another group training three times per week for the same number of sets. The key takeaway here is that weekly workout volume is at least as important, if not more important than, workout frequency. So, here’s the point that will come as a great relief to many: Regardless of what’s going on in your life, if you can sneak away from the hustle and bustle for a couple hours per week, you can minimally keep your hard-earned gains. Now, how do you best go about the training?

Lifting weights, Strength Training. How Many Times Should You Train Each Week. STRENGTH TRAINING FREQUENCY
STRENGTH TRAINING FREQUENCY
For beginning exercisers, there is research to support recommending strength training three times, two times, or even once per week.
Study two
Study three
Study four
Summary
The studies’ research findings are summarized as follows:
Are you ready for the NEXT STEP!
 College Recruiting Services. The real deal or a scam? We review the NCSA. The results of this study indicate that training only one or two days per week is effective for increasing muscle strength. However, because the one-day-per-week exercisers endured such a demanding workout (12 sets of bench presses), this training protocol was not very practical. Consequently, this exercise frequency was ruled out as a sensible strength-training procedure, and people were not advised to work out only once per week. Study two
In 1996, another study analyzed five years of data from the South Shore YMCA’s, Quincy, Mass., fitness classes (1,132 subjects, average age 51 years). During that time, 716 subjects met on Mondays, Wednesdays and Fridays to complete an eight-week program of strength and endurance exercise, and 416 participants performed the same training program on Tuesdays and Thursdays. The primary objective of this study was to determine the effects of twice-a-week and three-times-a-week strength-training sessions on the participants’ body composition. The findings revealed that the three-day-per-week exercisers gained 2.5 pounds of lean muscle weight, and lost 4.6 pounds of fat weight.

Lifting weights, Strength Training. How Many Times Should You Train Each Week.

STRENGTH TRAINING FREQUENCY
STRENGTH TRAINING FREQUENCY
For beginning exercisers, there is research to support recommending strength training three times, two times, or even once per week.
Study two
Study three
Study four
Summary
The studies’ research findings are summarized as follows:
Are you ready for the NEXT STEP!

College Recruiting Services. The real deal or a scam? We review the NCSA. The results of this study indicate that training only one or two days per week is effective for increasing muscle strength. However, because the one-day-per-week exercisers endured such a demanding workout (12 sets of bench presses), this training protocol was not very practical. Consequently, this exercise frequency was ruled out as a sensible strength-training procedure, and people were not advised to work out only once per week. Study two
In 1996, another study analyzed five years of data from the South Shore YMCA’s, Quincy, Mass., fitness classes (1,132 subjects, average age 51 years). During that time, 716 subjects met on Mondays, Wednesdays and Fridays to complete an eight-week program of strength and endurance exercise, and 416 participants performed the same training program on Tuesdays and Thursdays. The primary objective of this study was to determine the effects of twice-a-week and three-times-a-week strength-training sessions on the participants’ body composition. The findings revealed that the three-day-per-week exercisers gained 2.5 pounds of lean muscle weight, and lost 4.6 pounds of fat weight.

Lifting weights, Strength Training. How Many Times Should You Train Each Week. STRENGTH TRAINING FREQUENCY
STRENGTH TRAINING FREQUENCY
For beginning exercisers, there is research to support recommending strength training three times, two times, or even once per week.
Study two
Study three
Study four
Summary
The studies’ research findings are summarized as follows:
Are you ready for the NEXT STEP!
 and those who trained three days a week performed four sets of five repetitions each. All three training groups made significant (p < .05) gains in muscle strength (see Table 1). The subjects who trained once and twice a week had similar strength improvements (24.7 lbs. vs. 22.8 lbs.), which represented about 73 percent as much strength development as the subjects who trained three days per week (32.7 lbs.). College Recruiting Services. The real deal or a scam? We review the NCSA. The results of this study indicate that training only one or two days per week is effective for increasing muscle strength. However, because the one-day-per-week exercisers endured such a demanding workout (12 sets of bench presses), this training protocol was not very practical.

and those who trained three days a week performed four sets of five repetitions each. All three training groups made significant (p < .05) gains in muscle strength (see Table 1). The subjects who trained once and twice a week had similar strength improvements (24.7 lbs. vs. 22.8 lbs.), which represented about 73 percent as much strength development as the subjects who trained three days per week (32.7 lbs.). College Recruiting Services. The real deal or a scam? We review the NCSA. The results of this study indicate that training only one or two days per week is effective for increasing muscle strength. However, because the one-day-per-week exercisers endured such a demanding workout (12 sets of bench presses), this training protocol was not very practical.

Your Guide to Strength Training Over Age 50 Your Guide to Strength Training Over Age 50
Your Guide to Strength Training Over Age 50
Weight Training vs. Aerobics
Discomfort vs. Pain
Additional Benefits
Reverse Aging
Strengthen Bones
Ease Joint Pain
Better Quality of Life
 1
The benefits of strength workouts are indisputable, but getting started after age 50 may present a few challenges—especially if you have a history of back, hip, knee, or other joint pain. Before getting started on a new exercise routine, consult with your doctor. The National Strength and Conditioning Association recommends older adults perform strength training exercises 2 to 3 days a week. 2  Focus on working all of the major muscle groups, including arms, legs, shoulders, and trunk with a goal of lifting a weight just heavy enough to achieve 10 to 15 repetitions before the muscles become fatigued. Strength training isn't limited to free weights or machines. You can also use water, your body weight, or elastic bands for resistance. Adults age 50 and older may also find it helpful to start by seeing a physical therapist help increase range of motion and strength in any stiff, painful joints, and consider taking a few sessions with a personal trainer to ensure you are lifting correctly to avoid injury. Weight Training vs. Aerobics
Most older individuals are well aware that they need regular aerobic exercise, such as walking, swimming, or running, to strengthen their heart and lungs and tone their bodies, but many ignore weight training or resistance training . Strength training is the only type of exercise that can substantially slow and even reverse the declines in muscle mass, bone density, and strength that were once considered inevitable consequences of aging. 2
Older adults who have been sedentary for a while will benefit from establishing a strength training routine before beginning a walking program or other aerobic activity.

Fitness For Older Adults And Benefits Of Exercising In Old Age Senior Fitness – What And When To Exercise?
Senior Fitness – What And When To Exercise?
Is It Safe For You To Exercise In Your Old Age?
Fitness For Older Adults And Benefits Of Exercising In Old Age
What If You Have Been Physically Inactive For Long?
Aerobic Endurance
Strength Training
Balance
Flexibility
 Tip: You can increase the intensity, frequency and time gradually. Read here for Cardio Exercising Tips For Older Adults
Strength Training
Even small improvements to your muscles strength can have a big impact on your day-to-day life activities. Carrying groceries, climbing stairs, and getting up out of a chair all require muscle strength. If you’re 65 or older, the CDC recommends doing strength-training exercises for at least twice a week. Begin with using small weights, such as 1- and 2-pound dumbbells. Try to do 10 to 15 repetitions of a variety of weightlifting exercises, like bicep curls, triceps extensions, and chest presses. You can also use your own body weight to provide resistance, while performing activities like lunges, squats, and modified pushups. Carry out a variety of activities to engage and strengthen all of your major muscle groups, including your legs, hips, back, abdomen, chest, shoulders, and arms. For instance, try this modified pushup to strengthen your chest, upper back, and shoulders:

Tip: You can increase the intensity, frequency and time gradually. Read here for Cardio Exercising Tips For Older Adults
Strength Training
Even small improvements to your muscles strength can have a big impact on your day-to-day life activities. Carrying groceries, climbing stairs, and getting up out of a chair all require muscle strength. If you’re 65 or older, the CDC recommends doing strength-training exercises for at least twice a week. Begin with using small weights, such as 1- and 2-pound dumbbells. Try to do 10 to 15 repetitions of a variety of weightlifting exercises, like bicep curls, triceps extensions, and chest presses. You can also use your own body weight to provide resistance, while performing activities like lunges, squats, and modified pushups. Carry out a variety of activities to engage and strengthen all of your major muscle groups, including your legs, hips, back, abdomen, chest, shoulders, and arms. For instance, try this modified pushup to strengthen your chest, upper back, and shoulders:

The Minimum Amount You Can Strength Train and Still See Results The Minimum Amount You Can Strength Train and Still See Results
The Minimum Amount You Can Strength Train and Still See Results
Benefits of strength training
Aerobic fitness
Injury prevention
Weight loss
Mental health
Lifting weights once per week
Lifting weights twice per week
Lifting weights three times per week
Making the most of a limited schedule
Do compound exercises
Lift more weight
Warm up and recover properly
Bottom line
 2018.) Weekly training frequency effects on strength gain: A meta-analysis. DOI: 10.1186/s40798-018-0149-9 Trusted Source
If you’re pressed for time, good news. Trainers agree there are definite benefits to workouts on a limited schedule. “ I have clients who only strength train once or twice per week, and they still see some significant results in strength,” says Noam Tamir, founder of Tamir Systems Fitness. “Most of this can be attributed to neural adaptation, which means that your nervous system is adapting to added force, even if nothing is happening to muscle size,” says Tamir. Metzl agrees. “ Full-body functional strength training can be super effective once or twice a week.”

The Minimum Amount You Can Strength Train and Still See Results
The Minimum Amount You Can Strength Train and Still See Results
Benefits of strength training
Aerobic fitness
Injury prevention
Weight loss
Mental health
Lifting weights once per week
Lifting weights twice per week
Lifting weights three times per week
Making the most of a limited schedule
Do compound exercises
Lift more weight
Warm up and recover properly
Bottom line

2018.) Weekly training frequency effects on strength gain: A meta-analysis. DOI: 10.1186/s40798-018-0149-9 Trusted Source
If you’re pressed for time, good news. Trainers agree there are definite benefits to workouts on a limited schedule. “ I have clients who only strength train once or twice per week, and they still see some significant results in strength,” says Noam Tamir, founder of Tamir Systems Fitness. “Most of this can be attributed to neural adaptation, which means that your nervous system is adapting to added force, even if nothing is happening to muscle size,” says Tamir. Metzl agrees. “ Full-body functional strength training can be super effective once or twice a week.”

Lifting weights, Strength Training. How Many Times Should You Train Each Week. STRENGTH TRAINING FREQUENCY
STRENGTH TRAINING FREQUENCY
For beginning exercisers, there is research to support recommending strength training three times, two times, or even once per week.
Study two
Study three
Study four
Summary
The studies’ research findings are summarized as follows:
Are you ready for the NEXT STEP!
 In addition to improving muscle strength and physical performance, the young athletes learned how to properly perform strength exercises during their weekly workouts. After 10 Saturdays of supervised strength training, the girls were fully functional in the exercise facility and capable of training independently. There have been no injuries in any of the training-frequency studies, indicating that one or two strength workouts a week offers a safe and efficient approach to muscle conditioning. Therefore, personal trainers who give clients the option of one- or two-day-per-week strength-training programs can provide practical and productive alternatives to the traditional Monday/Wednesday/Friday exercise schedule. Summary
Based on the findings from these four studies, strength training only one or two days a week is a safe and effective means for attaining significant improvements in muscle strength and body composition. Because strength gains in beginning participants have a large motor learning component, increases in muscle strength may be more dependent on training frequency than are improvements in body composition. There is evidence that

In addition to improving muscle strength and physical performance, the young athletes learned how to properly perform strength exercises during their weekly workouts. After 10 Saturdays of supervised strength training, the girls were fully functional in the exercise facility and capable of training independently. There have been no injuries in any of the training-frequency studies, indicating that one or two strength workouts a week offers a safe and efficient approach to muscle conditioning. Therefore, personal trainers who give clients the option of one- or two-day-per-week strength-training programs can provide practical and productive alternatives to the traditional Monday/Wednesday/Friday exercise schedule. Summary
Based on the findings from these four studies, strength training only one or two days a week is a safe and effective means for attaining significant improvements in muscle strength and body composition. Because strength gains in beginning participants have a large motor learning component, increases in muscle strength may be more dependent on training frequency than are improvements in body composition. There is evidence that

Can You Get Stronger Lifting Once Per Week? (Yes, Here's How) — Fitbod
 Can you get stronger lifting once a week? You can get stronger lifting once per week if the workout involves high-intensity, high-volume protocols that focus on total body, compounded exercises. With a single workout per week, you’ll need to prioritize only the most important exercises and continue to progress either sets, reps, or load from workout-to-workout. If you can only workout once per week there is little room for mistake. There are specific protocols you need to follow in order to maximize your strength and progress in the gym. In this article, I’ll break down the science behind a low-frequency training program, and exactly what you need to follow to get results. Get 3 free workouts on the Fitbod app. Learn more
Finding A Strength Training Program That Fits Your Own Individual Situation
It’s important to recognize the difference between “ideal training” and the “training that fits your own individual context”. Ideal training is the type of training that professional athletes aim to follow. They structure their entire life around the most optimal workout schedule, which includes all aspects of weight training, nutrition, and recovery.

Can You Get Stronger Lifting Once Per Week? (Yes, Here's How) — Fitbod

Can you get stronger lifting once a week? You can get stronger lifting once per week if the workout involves high-intensity, high-volume protocols that focus on total body, compounded exercises. With a single workout per week, you’ll need to prioritize only the most important exercises and continue to progress either sets, reps, or load from workout-to-workout. If you can only workout once per week there is little room for mistake. There are specific protocols you need to follow in order to maximize your strength and progress in the gym. In this article, I’ll break down the science behind a low-frequency training program, and exactly what you need to follow to get results. Get 3 free workouts on the Fitbod app. Learn more
Finding A Strength Training Program That Fits Your Own Individual Situation
It’s important to recognize the difference between “ideal training” and the “training that fits your own individual context”. Ideal training is the type of training that professional athletes aim to follow. They structure their entire life around the most optimal workout schedule, which includes all aspects of weight training, nutrition, and recovery.

Sarcopenia: Causes, symptoms, and management Sarcopenia: What you need to know
Sarcopenia: What you need to know
Sarcopenia is the loss of muscle mass due to the natural aging process.
Causes
Risk factors
Symptoms
Diagnosis
Treatment
Home remedies
Exercise
Nutrition
Dietary supplements
Outlook
 Strength training or resistance training can improve muscle size, strength, and tone. It can also strengthen bones, ligaments, and tendons, which is good for a person’s overall health. According to the Centers for Disease Control and Prevention (CDC), older adults should participate in muscle-strengthening activities a minimum of 2 days a week
Trusted Source
. They should exercise all the major muscle groups, which include the legs, arms, chest, shoulders, back, and abdomen. Strength training involves using resistance to cause muscle contraction. The muscle contraction builds muscle size and increases strength. Strength training may involve using weights, resistance bands, or exercise machines. A person’s own body weight can also be used for resistance. It can be beneficial to work with an exercise trainer to develop a strength training program that is effective and safe. Older adults should consult a doctor before starting a new exercise program.

Sarcopenia: Causes, symptoms, and management

Sarcopenia: What you need to know
Sarcopenia: What you need to know
Sarcopenia is the loss of muscle mass due to the natural aging process.
Causes
Risk factors
Symptoms
Diagnosis
Treatment
Home remedies
Exercise
Nutrition
Dietary supplements
Outlook

Strength training or resistance training can improve muscle size, strength, and tone. It can also strengthen bones, ligaments, and tendons, which is good for a person’s overall health. According to the Centers for Disease Control and Prevention (CDC), older adults should participate in muscle-strengthening activities a minimum of 2 days a week
Trusted Source
. They should exercise all the major muscle groups, which include the legs, arms, chest, shoulders, back, and abdomen. Strength training involves using resistance to cause muscle contraction. The muscle contraction builds muscle size and increases strength. Strength training may involve using weights, resistance bands, or exercise machines. A person’s own body weight can also be used for resistance. It can be beneficial to work with an exercise trainer to develop a strength training program that is effective and safe. Older adults should consult a doctor before starting a new exercise program.

Is Strength and Muscle Loss Reversible in Older Adults | Michael Boyle's Strengthcoach.com Blog
Is Strength and Muscle Loss Reversible in Older Adults
So How Much Strength Can Older Adults Regain?
Candow, et al JSCR, 25 (2) 2011
Is it really that important to be stronger?
Why Strength Training Is MORE important for Older Adults
Can you do it?
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 Countless studies have proven that much of this muscle and strength loss can be prevented with resistance training. This is true of all types of older adults, whether they are master athletes or previously sedentary. So How Much Strength Can Older Adults Regain? The issue has been solved about preventing muscle loss. But until recently, no one has looked at how much can be regained relative to younger adults. Essentially, can older adults who undergo supervised training regain strength and muscle mass that compares to younger men? Let’s look at some recent research on the topic: Candow, et al JSCR, 25 (2) 2011
The researchers trained a group of older men 60-71yrs old with a supervised heavy resistance training program 3 times a week for 22 weeks. At the end of the study they measured muscle size and strength. Not surprisingly, they all gained muscle and strength.

Countless studies have proven that much of this muscle and strength loss can be prevented with resistance training. This is true of all types of older adults, whether they are master athletes or previously sedentary. So How Much Strength Can Older Adults Regain? The issue has been solved about preventing muscle loss. But until recently, no one has looked at how much can be regained relative to younger adults. Essentially, can older adults who undergo supervised training regain strength and muscle mass that compares to younger men? Let’s look at some recent research on the topic: Candow, et al JSCR, 25 (2) 2011
The researchers trained a group of older men 60-71yrs old with a supervised heavy resistance training program 3 times a week for 22 weeks. At the end of the study they measured muscle size and strength. Not surprisingly, they all gained muscle and strength.

Strength Training For Older Adults • Bodybuilding Wizard Strength Training For Older Adults
Strength Training For Older Adults
Strength Training For Older Adults
At what age should adults stop weight training?
Rapid decline in physical performance
Benefits of strength training for older adults
Senior strength training guidelines
A sample workout routine for older adults
#1 Brief machine workout
#2 Standard machine strength training for older adults
#3 Free weight training for older adults (brief workout)
#4 Standard free weight training program for older adults
Closing thoughts about strength training for older adults
 Weight training programs, however, do have to be modified with age. The purpose of this post is to present the beneficial effects of strength training for older adults—including replacing muscle, reducing fat, increasing metabolic rate, decreasing low-back discomfort, relieving arthritic pain, minimizing osteoporosis, enhancing glucose utilization, speeding up gastrointestinal transit, lowering resting blood pressure, improving blood lipid levels, and improving postcoronary performance, as well as boosting sell-confidence and beating depression. Rapid decline in physical performance
Sometime in their 60s, 70s, 80s, or 90s, most older adults undergo a more rapid decline in physical performance. How much of this decline is a result of the decrease in physical activity that often accompanies retirement or how much relates to a person’s deciding that it is time to get old and to act old is difficult to determine. In either case, older adults must maintain their muscular system if they wish to retain their freedom and mobility. Therefore, older adults should participate in strength training as long as possible. Benefits of strength training for older adults
Research indicates that older adults may experience many health-related benefits from a sensible program of strength exercise that is performed at a relatively high effort level. Some of the possible benefits include the following: Better body composition, with up to 4 pounds (1.8 kg) more lean weight and 4 pounds less fat weight after 2 months of regular strength training. Increased metabolic rate of up to 7 percent higher resting metabolism and up to 15 percent greater daily calorie requirements after 3 months of regular strength exercise.

Strength Training For Older Adults • Bodybuilding Wizard

Strength Training For Older Adults
Strength Training For Older Adults
Strength Training For Older Adults
At what age should adults stop weight training?
Rapid decline in physical performance
Benefits of strength training for older adults
Senior strength training guidelines
A sample workout routine for older adults
#1 Brief machine workout
#2 Standard machine strength training for older adults
#3 Free weight training for older adults (brief workout)
#4 Standard free weight training program for older adults
Closing thoughts about strength training for older adults

Lifting weights, Strength Training. How Many Times Should You Train Each Week. STRENGTH TRAINING FREQUENCY
STRENGTH TRAINING FREQUENCY
For beginning exercisers, there is research to support recommending strength training three times, two times, or even once per week.
Study two
Study three
Study four
Summary
The studies’ research findings are summarized as follows:
Are you ready for the NEXT STEP!
 Consequently, this exercise frequency was ruled out as a sensible strength-training procedure, and people were not advised to work out only once per week. Study two
In 1996, another study analyzed five years of data from the South Shore YMCA’s, Quincy, Mass., fitness classes (1,132 subjects, average age 51 years). During that time, 716 subjects met on Mondays, Wednesdays and Fridays to complete an eight-week program of strength and endurance exercise, and 416 participants performed the same training program on Tuesdays and Thursdays. The primary objective of this study was to determine the effects of twice-a-week and three-times-a-week strength-training sessions on the participants’ body composition. The findings revealed that the three-day-per-week exercisers gained 2.5 pounds of lean muscle weight, and lost 4.6 pounds of fat weight. The two-day-per-week exercisers gained 2.2 pounds of lean muscle weight, and lost 4 pounds of fat weight. Surprisingly, the men and women who trained just twice a week experienced 88 percent as much muscle gain and 87 percent as much fat loss as those who trained three times per week (see Table 2). As in the first study, twice-a-week training proved to be a highly productive exercise protocol, even though in this study the Tuesday/Thursday participants performed only two-thirds as much work as the Monday/Wednesday/Friday subjects. The Tuesday/Thursday training program produced significant improvements in both lean and fat weight for these previously sedentary subjects. Because twice-a-week training is more time-efficient than traditional Monday/Wednesday/
Friday exercise programs, it is an excellent alternative for time-pressured individuals who have difficulty fitting strength training into their busy schedules.

Lifting weights, Strength Training. How Many Times Should You Train Each Week. STRENGTH TRAINING FREQUENCY
STRENGTH TRAINING FREQUENCY
For beginning exercisers, there is research to support recommending strength training three times, two times, or even once per week.
Study two
Study three
Study four
Summary
The studies’ research findings are summarized as follows:
Are you ready for the NEXT STEP!
 to 4.85 ft.). The findings from these studies indicate that training just one or two days per week is sufficient stimulus for significant strength development. Unlike the first study, however, these results were obtained with relatively brief and low-volume workouts (one set of 10 exercises every seven days). Consequently, there appears to be little risk of overtraining associated with this strength-training protocol. In fact, for in-season athletes, performing more than one or two strength workouts a week may lead to overtraining. In addition to improving muscle strength and physical performance, the young athletes learned how to properly perform strength exercises during their weekly workouts. After 10 Saturdays of supervised strength training, the girls were fully functional in the exercise facility and capable of training independently. There have been no injuries in any of the training-frequency studies, indicating that one or two strength workouts a week offers a safe and efficient approach to muscle conditioning. Therefore, personal trainers who give clients the option of one- or two-day-per-week strength-training programs can provide practical and productive alternatives to the traditional Monday/Wednesday/Friday exercise schedule. Summary
Based on the findings from these four studies, strength training only one or two days a week is a safe and effective means for attaining significant improvements in muscle strength and body composition.

to 4.85 ft.). The findings from these studies indicate that training just one or two days per week is sufficient stimulus for significant strength development. Unlike the first study, however, these results were obtained with relatively brief and low-volume workouts (one set of 10 exercises every seven days). Consequently, there appears to be little risk of overtraining associated with this strength-training protocol. In fact, for in-season athletes, performing more than one or two strength workouts a week may lead to overtraining. In addition to improving muscle strength and physical performance, the young athletes learned how to properly perform strength exercises during their weekly workouts. After 10 Saturdays of supervised strength training, the girls were fully functional in the exercise facility and capable of training independently. There have been no injuries in any of the training-frequency studies, indicating that one or two strength workouts a week offers a safe and efficient approach to muscle conditioning. Therefore, personal trainers who give clients the option of one- or two-day-per-week strength-training programs can provide practical and productive alternatives to the traditional Monday/Wednesday/Friday exercise schedule. Summary
Based on the findings from these four studies, strength training only one or two days a week is a safe and effective means for attaining significant improvements in muscle strength and body composition.

Lifting weights, Strength Training. How Many Times Should You Train Each Week. STRENGTH TRAINING FREQUENCY
STRENGTH TRAINING FREQUENCY
For beginning exercisers, there is research to support recommending strength training three times, two times, or even once per week.
Study two
Study three
Study four
Summary
The studies’ research findings are summarized as follows:
Are you ready for the NEXT STEP!
 The second is sufficient recovery time to permit tissue repair and building through protein overcompensation, resulting in larger and stronger muscles. Study one
In 1974, a research study at Pennsylvania State University compared the effects of one, two and three strength-training sessions per week on strength development. All three groups of college-age males completed the same volume of work on a weekly basis, namely, 60 repetitions of the bench press. Subjects who trained once a week performed 12 sets of five repetitions each; subjects who trained twice per week performed six sets of five repetitions each; and those who trained three days a week performed four sets of five repetitions each. All three training groups made significant (p < .05) gains in muscle strength (see Table 1). The subjects who trained once and twice a week had similar strength improvements (24.7 lbs. vs. 22.8 lbs.), which represented about 73 percent as much strength development as the subjects who trained three days per week (32.7 lbs.).

The second is sufficient recovery time to permit tissue repair and building through protein overcompensation, resulting in larger and stronger muscles. Study one
In 1974, a research study at Pennsylvania State University compared the effects of one, two and three strength-training sessions per week on strength development. All three groups of college-age males completed the same volume of work on a weekly basis, namely, 60 repetitions of the bench press. Subjects who trained once a week performed 12 sets of five repetitions each; subjects who trained twice per week performed six sets of five repetitions each; and those who trained three days a week performed four sets of five repetitions each. All three training groups made significant (p < .05) gains in muscle strength (see Table 1). The subjects who trained once and twice a week had similar strength improvements (24.7 lbs. vs. 22.8 lbs.), which represented about 73 percent as much strength development as the subjects who trained three days per week (32.7 lbs.).

How Do You Maintain Muscle and Strength Gains? - Organic Authority How Much Exercise Do You Need to Maintain Muscle and Strength Gains? (The Answer May Surprise You!)
How Much Exercise Do You Need to Maintain Muscle and Strength Gains? (The Answer May Surprise You!)
Christmas Comes Early!
What Do You Mean by Volume and Intensity?
Is This For Reals?
What About Every Other Week?
A Caveat: How Old Are You?
The Bottom Line
Related on Organic Authority
 But the younger participants in the second group actually continued to make gains while working out twice a week and maintained by hitting it once a week. Unfortunately, the older participants were only able to maintain their gains. And the participants who worked out twice a week were able to maintain better than those who only lifted once. The Bottom Line
Of course, fitness isn't a one-size-fits-all. You have to do whatever works best for your body and lifestyle. But as long as your nutrition and cardio output stay the same, hitting all your major muscle groups once a week (but no less!) should help you maintain your beautiful muscle and strength gains. If you're finding that you're having a hard time keeping that hard earned muscle mass and you're 35 or older, you might want to up your strength workouts to twice a week. And what will you do with your extra days?!? You could take your kids to the park, stretch out on the couch with trashy magazines, cook a delish meal, clean out that crammed closet, check out a Zumba class, or a treadmill class, or a HIIT class, or a aerial fabric class, or hit those glutes again, or just do one extra quick set of leg presses, or biceps, or...
Sorry, sorry!

But the younger participants in the second group actually continued to make gains while working out twice a week and maintained by hitting it once a week. Unfortunately, the older participants were only able to maintain their gains. And the participants who worked out twice a week were able to maintain better than those who only lifted once. The Bottom Line
Of course, fitness isn't a one-size-fits-all. You have to do whatever works best for your body and lifestyle. But as long as your nutrition and cardio output stay the same, hitting all your major muscle groups once a week (but no less!) should help you maintain your beautiful muscle and strength gains. If you're finding that you're having a hard time keeping that hard earned muscle mass and you're 35 or older, you might want to up your strength workouts to twice a week. And what will you do with your extra days?!? You could take your kids to the park, stretch out on the couch with trashy magazines, cook a delish meal, clean out that crammed closet, check out a Zumba class, or a treadmill class, or a HIIT class, or a aerial fabric class, or hit those glutes again, or just do one extra quick set of leg presses, or biceps, or...
Sorry, sorry!

Strength Training | Encyclopedia.com Strength Training
Strength Training
Strength Training
Definition
Purpose
Precautions
Description
Preparation
Aftercare
Complications
Results
Health care team roles
Resources
BOOKS
PERIODICALS
ORGANIZATIONS
OTHER
 People considering weight training also should purchase good athletic shoes with adequate support, and loose, cool, comfortable clothing that absorbs moisture. Aftercare
It is important to rest between strength training sets and to stretch after completing all exercises. It also is important to stop exercising at any time if pain is experienced. Complications
Injuries can occur from lifting weights that are too heavy, from using improper technique, or from other unsupervised strength training. Poorly designed equipment may cause injury. Muscles build up can occur from power lifting of heavy weights over extended time. Results
Numerous studies document the beneficial results of properly conducted strength training. Older adults often report improvements in pain and function within less than two weeks of starting a strength-training program. A study of people age 61 to 82 years who participated in weight and aerobic training twice a week for 75 minutes over 24 weeks showed 16-17% increase in upper-body strength for men and women. A 12-month study of postmenopausal women at Tufts University who underwent progressive strength training two days a week reported 75% increases in strength, 13% increases in dynamic balance, and 1% gains in bone density.

Strength Training | Encyclopedia.com

Strength Training
Strength Training
Strength Training
Definition
Purpose
Precautions
Description
Preparation
Aftercare
Complications
Results
Health care team roles
Resources
BOOKS
PERIODICALS
ORGANIZATIONS
OTHER

People considering weight training also should purchase good athletic shoes with adequate support, and loose, cool, comfortable clothing that absorbs moisture. Aftercare
It is important to rest between strength training sets and to stretch after completing all exercises. It also is important to stop exercising at any time if pain is experienced. Complications
Injuries can occur from lifting weights that are too heavy, from using improper technique, or from other unsupervised strength training. Poorly designed equipment may cause injury. Muscles build up can occur from power lifting of heavy weights over extended time. Results
Numerous studies document the beneficial results of properly conducted strength training. Older adults often report improvements in pain and function within less than two weeks of starting a strength-training program. A study of people age 61 to 82 years who participated in weight and aerobic training twice a week for 75 minutes over 24 weeks showed 16-17% increase in upper-body strength for men and women. A 12-month study of postmenopausal women at Tufts University who underwent progressive strength training two days a week reported 75% increases in strength, 13% increases in dynamic balance, and 1% gains in bone density.

How Do You Maintain Muscle and Strength Gains? - Organic Authority How Much Exercise Do You Need to Maintain Muscle and Strength Gains? (The Answer May Surprise You!)
How Much Exercise Do You Need to Maintain Muscle and Strength Gains? (The Answer May Surprise You!)
Christmas Comes Early!
What Do You Mean by Volume and Intensity?
Is This For Reals?
What About Every Other Week?
A Caveat: How Old Are You?
The Bottom Line
Related on Organic Authority
 Age seems to have an impact on how often you need to hit the gym if you want to keep packing your current guns. In a 2011 study by the University of Alabama at Birmingham two groups of participants lifted weights 3 times a week for 16 weeks. The first group was younger, ages 20-35, and the second group was older, ages 60-75. Of course, marked gains in muscle mass and strength were made by both groups. But when they switched into a 32 week-long maintenance mode, something interesting happened. They divided both the younger and older participants into 3 groups. The first group stopped training altogether. The second group reduced their strength training to one-third (around twice a week) of the amount they had been performing. And the third group reduced their strength training to one-ninth (around once a week) of the amount. Unsurprisingly, the first group who didn't lift lost muscle mass and strength, regardless of age.

Age seems to have an impact on how often you need to hit the gym if you want to keep packing your current guns. In a 2011 study by the University of Alabama at Birmingham two groups of participants lifted weights 3 times a week for 16 weeks. The first group was younger, ages 20-35, and the second group was older, ages 60-75. Of course, marked gains in muscle mass and strength were made by both groups. But when they switched into a 32 week-long maintenance mode, something interesting happened. They divided both the younger and older participants into 3 groups. The first group stopped training altogether. The second group reduced their strength training to one-third (around twice a week) of the amount they had been performing. And the third group reduced their strength training to one-ninth (around once a week) of the amount. Unsurprisingly, the first group who didn't lift lost muscle mass and strength, regardless of age.

Strength Training Is Good for Seniors Strength Training Is Good for Seniors
Strength Training Is Good for Seniors
Study Shows Progressive Resistance Training Improves Daily Activities
 Strength Training Is Good for Seniors
Healthy Aging
News
Strength Training Is Good for Seniors
Study Shows Progressive Resistance Training Improves Daily Activities
By Caroline Wilbert
From the WebMD Archives
July 8, 2009 -- Senior citizens, you may want to consider hitting the weight room. A new review, which compiles data from more than 100 clinical trials, concludes that progressive resistance training can help older people in daily activities, such as climbing stairs and fixing dinner. The study, published in the Cochrane Library, examined 121 trials with a total of 6,700 older participants. In most of the studies, progressive resistance training, or PRT, was performed two to three times a week at a high intensity. PRT can be done with free weights, exercise machines, or elastic bands. The key is that the resistance, or level of difficulty, increase as the person gets stronger. This kind of exercise can be particularly useful for seniors because people generally lose muscle strength as they age. The review concluded that PRT produced a large improvement in muscle strength, a moderate to large improvement in doing simple activities such as getting up from a chair or climbing stairs, and a small but statistically significant improvement in doing complex daily activities, such as bathing or preparing a meal. After PRT, people had less pain from osteoarthritis. "Older adults seem to benefit from this type of exercise even at the age of 80, and even with some type of health condition," researcher Chiung-ju Liu of the department of occupational therapy at Indiana University in Indianapolis says in a news release. "

Strength Training Is Good for Seniors

Strength Training Is Good for Seniors
Strength Training Is Good for Seniors
Study Shows Progressive Resistance Training Improves Daily Activities

Why Lifting Weights Can Be So Potent for Aging Well - The New York Times Why Lifting Weights Can Be So Potent for Aging Well
Why Lifting Weights Can Be So Potent for Aging Well
How to Get Strong
 These volunteers were all between the ages of 65 and 75 and, like many Finns, healthy and physically active. But they did not lift weights. For the full study, they began a twice-weekly program of supervised, full-body resistance training at the university to familiarize participants with proper technique and build a base of strength. After three months, the group was randomly assigned to continue training once, twice or three times a week, while a separate, untrained group served as controls. Periodically, the researchers checked the volunteers’ strength, fitness and metabolic health, and also their attitudes about the workouts, including whether they found them daunting or inviting and how difficult it was for the volunteers to find the time and resolve to show up. This routine lasted for six months, by which time the people lifting weights had almost all gained strength and improved various markers of their health, even if they had lifted only once a week. But then, after the months of supervised lifting, the exercisers abruptly were on their own. The researchers explained that they could no longer have access to the university facilities and provided them with information about low-cost, suitable gyms in the area. But any subsequent training would be at their own volition. The researchers waited six months and then contacted the volunteers to see who was still lifting and how often.

These volunteers were all between the ages of 65 and 75 and, like many Finns, healthy and physically active. But they did not lift weights. For the full study, they began a twice-weekly program of supervised, full-body resistance training at the university to familiarize participants with proper technique and build a base of strength. After three months, the group was randomly assigned to continue training once, twice or three times a week, while a separate, untrained group served as controls. Periodically, the researchers checked the volunteers’ strength, fitness and metabolic health, and also their attitudes about the workouts, including whether they found them daunting or inviting and how difficult it was for the volunteers to find the time and resolve to show up. This routine lasted for six months, by which time the people lifting weights had almost all gained strength and improved various markers of their health, even if they had lifted only once a week. But then, after the months of supervised lifting, the exercisers abruptly were on their own. The researchers explained that they could no longer have access to the university facilities and provided them with information about low-cost, suitable gyms in the area. But any subsequent training would be at their own volition. The researchers waited six months and then contacted the volunteers to see who was still lifting and how often.

Staying Healthy - Harvard Health Staying Healthy
Staying Healthy
Staying Healthy Articles
3 easy exercises to get you started with strength training
6 ways to maximize lung health
Can we slow the aging process?
Fight chronic inflammation and cholesterol to protect your heart
Go big green
Here comes the sun
Moonlight may affect sleep cycles
Regular afternoon naps can help wake up aging brains
Shedding your skin
Should I get a COVID-19 vaccine if I’ve had dermal fillers?
Resources
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Online Learning Courses
Daily Health Tip
Set walking goals
 Strength training, important for balance, bone health, controlling blood sugar, and mobility, is recommended 2-3 times per week. Finding ways to reduce stress is another strategy that can help you stay healthy, given the connection between stress and a variety of disorders. There are many ways to bust stress. Try, meditation, mindfulness, yoga, playing on weekends, and taking vacations. Finally, establish a good relationship with a primary care physician. If something happens to your health, a physician you know —and who knows you — is in the best position to help. He or she will also recommend tests to check for hidden cancer or other conditions. Staying Healthy Articles
3 easy exercises to get you started with strength training
It’s estimated that only 30% of American adults do the twice-per-week strength training recommended by experts. Some people think they need special equipment to perform strength-building exercises, while others just don’t know where to start. Adding three simple exercises—push-ups, reverse lunges, and planks—to one’s physical activity twice a week can help improve strength, which may help a person stay independent longer.

Staying Healthy - Harvard Health

Staying Healthy
Staying Healthy
Staying Healthy Articles
3 easy exercises to get you started with strength training
6 ways to maximize lung health
Can we slow the aging process?
Fight chronic inflammation and cholesterol to protect your heart
Go big green
Here comes the sun
Moonlight may affect sleep cycles
Regular afternoon naps can help wake up aging brains
Shedding your skin
Should I get a COVID-19 vaccine if I’ve had dermal fillers?
Resources
Subscriptions
Online Learning Courses
Daily Health Tip
Set walking goals

Strength training, important for balance, bone health, controlling blood sugar, and mobility, is recommended 2-3 times per week. Finding ways to reduce stress is another strategy that can help you stay healthy, given the connection between stress and a variety of disorders. There are many ways to bust stress. Try, meditation, mindfulness, yoga, playing on weekends, and taking vacations. Finally, establish a good relationship with a primary care physician. If something happens to your health, a physician you know —and who knows you — is in the best position to help. He or she will also recommend tests to check for hidden cancer or other conditions. Staying Healthy Articles
3 easy exercises to get you started with strength training
It’s estimated that only 30% of American adults do the twice-per-week strength training recommended by experts. Some people think they need special equipment to perform strength-building exercises, while others just don’t know where to start. Adding three simple exercises—push-ups, reverse lunges, and planks—to one’s physical activity twice a week can help improve strength, which may help a person stay independent longer.

Strength Training: How Many Days Per Week? – Healthy.net Strength Training: How Many Days Per Week?
Strength Training: How Many Days Per Week? Although both training groups made significant improvements, the rate of muscle development for the two-workouts-a-week program was almost 80 percent that of the three-workouts-a-week program. We recently analyzed body composition data on more than 1,100 men and women who completed our eight-week Keeping Fit program during the past five years. The 716 subjects who strength trained three days per week gained 2.5 pounds of lean weight and lost 4.6 pounds of fat weight. The 416 subjects who strength trained two days per week gained 2.2 pounds of lean weight and lost 4.0 pounds of fat weight. On a comparative basis, the twice-a-week trainees added about 85 percent as much lean weight and lost about 85 percent as much fat weight as the three-times-a-week trainees. As illustrated in Figure 2, two strength sessions a week is almost as productive as three strength sessions a week with respect to body composition changes. The Facts
Research (Westcott 1995) indicates that there is a direct relationship between the exercise effort and the recovery period required for optimum muscle development. That is, a harder exercise session produces more muscle microtrauma and requires more recovery time for the tissue-building processes to be completed. It is also clear that more advanced strength trainees need longer recovery and building periods than less advanced strength trainees, due to their greater exercise effort. Our studies, conducted with previously untrained individuals, suggest that two or three strength workouts per week represent effective training protocols for increasing muscle strength and muscle mass.

Strength Training: How Many Days Per Week? – Healthy.net

Strength Training: How Many Days Per Week?
Strength Training: How Many Days Per Week?

7 Benefits of Lifting Weights for Women 7 Incredible Benefits of Lifting Weights That Have Nothing to Do With Building Muscle
7 Incredible Benefits of Lifting Weights That Have Nothing to Do With Building Muscle
Boost your mood, reduce back pain, and much more!
So, how often should you lift weights?
You'll lose weight and burn more calories
You'll protect your bones
You'll manage stress and boost your mood
You'll improve your posture
You'll reduce back pain
You'll improve memory and brain health
You'll be better in tune with your body
 You may be able to find the same content in another format, or you may be able to find more information, at their web site. We hate to sound like a broken record, but it really is crucial to incorporate lifting weights into your workout regimen. In fact, when it comes to exercise for older adults, strength training actually trumps cardio because preserving muscle is more important than losing fat as you age. "Every decade, starting in your mid 30s, you lose a percentage of muscle, which affects your metabolism, balance, and ability to brace yourself in the event of an injury," explains Larysa DiDio, a certified personal trainer and Prevention's contributing fitness editor. " By weight training, you build more muscle to protect your body against injury." Amazon
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So, how often should you lift weights? Ideally, twice a week—whether you lift free weights, use machines, or do bodyweight exercises, says Rachelle Reed, PhD, CPT, Pure Barre's manager of training development and barre kinesiologist. That said, as you get stronger and fitter, both Reed and DiDio agree that you should bump up your sessions to more than two times a week. " You can totally lift every day—just make sure to work on different body parts or train your body differently each day," DiDio says. Wondering which muscle groups to focus on?

7 Benefits of Lifting Weights for Women

7 Incredible Benefits of Lifting Weights That Have Nothing to Do With Building Muscle
7 Incredible Benefits of Lifting Weights That Have Nothing to Do With Building Muscle
Boost your mood, reduce back pain, and much more!
So, how often should you lift weights?
You'll lose weight and burn more calories
You'll protect your bones
You'll manage stress and boost your mood
You'll improve your posture
You'll reduce back pain
You'll improve memory and brain health
You'll be better in tune with your body

You may be able to find the same content in another format, or you may be able to find more information, at their web site. We hate to sound like a broken record, but it really is crucial to incorporate lifting weights into your workout regimen. In fact, when it comes to exercise for older adults, strength training actually trumps cardio because preserving muscle is more important than losing fat as you age. "Every decade, starting in your mid 30s, you lose a percentage of muscle, which affects your metabolism, balance, and ability to brace yourself in the event of an injury," explains Larysa DiDio, a certified personal trainer and Prevention's contributing fitness editor. " By weight training, you build more muscle to protect your body against injury." Amazon
Bowflex SelectTech 552 Adjustable Dumbbells
amazon.com
$399.00
SHOP NOW
So, how often should you lift weights? Ideally, twice a week—whether you lift free weights, use machines, or do bodyweight exercises, says Rachelle Reed, PhD, CPT, Pure Barre's manager of training development and barre kinesiologist. That said, as you get stronger and fitter, both Reed and DiDio agree that you should bump up your sessions to more than two times a week. " You can totally lift every day—just make sure to work on different body parts or train your body differently each day," DiDio says. Wondering which muscle groups to focus on?

Elderly Strength Training And Exercises For Seniors – ELDERGYM® Elderly Strength Training And Exercises For Seniors
Elderly Strength Training And Exercises For Seniors
You can do it!
Elderly strength training for seniors and exercises for seniors can help with:
General safety guidelines for elderly strength training for seniors and exercises for seniors
Elderly strength training and exercises for seniors tips
Watch these back and trunk exercise videos
Watch these lower body strengthening exercise videos
Watch these upper body strengthening exercise videos
 Remember not to progress if you are injured, have been sick, or your muscles are too sore. It is OK to begin with very light resistance or no resistance at all. Progress gradually and you will avoid injury and minimize soreness. Try exercising at least 2 to 3 times per week with at least 48 hours between training sessions. It is possible to strength train daily by alternating major muscle groups. For example you may work your legs on Monday and arms on Tuesday. It is a good idea to obtain professional advice though before choosing to strengthen daily. Remember, elderly and seniors strength training can be fun but will only show benefits if it is done regularly with the correct intensity. FIRST: Make sure to sign up for my Eldergym® Senior Fitness Newsletter to make the most of these exercises and receive my free 4 week exercise program!

Elderly Strength Training And Exercises For Seniors – ELDERGYM®

Elderly Strength Training And Exercises For Seniors
Elderly Strength Training And Exercises For Seniors
You can do it!
Elderly strength training for seniors and exercises for seniors can help with:
General safety guidelines for elderly strength training for seniors and exercises for seniors
Elderly strength training and exercises for seniors tips
Watch these back and trunk exercise videos
Watch these lower body strengthening exercise videos
Watch these upper body strengthening exercise videos

Remember not to progress if you are injured, have been sick, or your muscles are too sore. It is OK to begin with very light resistance or no resistance at all. Progress gradually and you will avoid injury and minimize soreness. Try exercising at least 2 to 3 times per week with at least 48 hours between training sessions. It is possible to strength train daily by alternating major muscle groups. For example you may work your legs on Monday and arms on Tuesday. It is a good idea to obtain professional advice though before choosing to strengthen daily. Remember, elderly and seniors strength training can be fun but will only show benefits if it is done regularly with the correct intensity. FIRST: Make sure to sign up for my Eldergym® Senior Fitness Newsletter to make the most of these exercises and receive my free 4 week exercise program!

Exercise Recommendations for Older Adults
 The key to fitness is to do all four of the major types of exercise regularly and increase the level of intensity over time. Endurance exercises: With the previously stated goal of a minimum of 150 minutes of exercise per week, it is recommended that older adults strive to increase from the minimum goal of 10 minutes of aerobic increments to longer stretches as well as increasing over time the weekly number of minutes from 150 to 300. Examples of endurance exercises are walking, jogging, dancing, and playing tennis. Strength training: Strength-training or weight-lifting exercises should be performed two to three days per week with a rest day between sessions. This rest day doesn’t mean to forgo the other types of exercises, just strength training. Strength-training activities should include exercises for all major muscle groups (shoulders, arms, chest, abdomen, back, hips, and legs). If an elder chooses to strength train on a daily basis, he or she must alternate the muscle groups to allow for a rest day. Examples of strength-training exercises include lifting or pushing free weights, pulling resistance bands, and using strength-training equipment at a fitness center or gym.

Exercise Recommendations for Older Adults

The key to fitness is to do all four of the major types of exercise regularly and increase the level of intensity over time. Endurance exercises: With the previously stated goal of a minimum of 150 minutes of exercise per week, it is recommended that older adults strive to increase from the minimum goal of 10 minutes of aerobic increments to longer stretches as well as increasing over time the weekly number of minutes from 150 to 300. Examples of endurance exercises are walking, jogging, dancing, and playing tennis. Strength training: Strength-training or weight-lifting exercises should be performed two to three days per week with a rest day between sessions. This rest day doesn’t mean to forgo the other types of exercises, just strength training. Strength-training activities should include exercises for all major muscle groups (shoulders, arms, chest, abdomen, back, hips, and legs). If an elder chooses to strength train on a daily basis, he or she must alternate the muscle groups to allow for a rest day. Examples of strength-training exercises include lifting or pushing free weights, pulling resistance bands, and using strength-training equipment at a fitness center or gym.

How to Maintain Muscle and Strength with Minimal Exercise - Legion Athletics How to Maintain Muscle and Strength with Minimal Exercise
How to Maintain Muscle and Strength with Minimal Exercise
Table of Contents
Would you rather listen to this article? Click the play button below!
How Much Exercise it Takes to Maintain Muscle and Strength
Want to find the perfect supplements for you?
The Perfect “Muscle Maintenance” Program
Training Twice Per Week
Training Once Per Week
Barbell Row: 3 sets of 4-6 reps (80-85% of 1RM)
Do you have any other tips for maintaining muscle and strength? Have anything else to share? Let me know in the comments below!
+ Scientific References
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 The University of Alabama at Birmingham conducted a study wherein subjects lifted weights 3 times per week (9 sets per workout) for 5 months, and then were assigned to one of three groups for the next eight months: No exercise at all. One weightlifting workout per week that consisted of 9 total sets. One weightlifting workout per week that consisted of 3 total sets. Over the course of the following 8 months, group 1 lost muscle (of course), but both groups 2 and 3 were able to maintain most of the muscle they had gained in the first part of the study, and even increase their strength. So, what we can learn from these studies is this: You can not only maintain muscle and strength training only 1-2 times per week, you can actually make gains. Sure, you won’t be able to make the same kinds of gains as you can training 3-5 times per week, but you can do better than most people think. One study conducted by The University of Queensland showed that subjects that trained a muscle group twice per week made about 70% of the gains of those training three times per week. A study conducted by the University of Florida showed that subjects doing isometric training twice per week made about 80% of the gains of those training three times per week.

How to Maintain Muscle and Strength with Minimal Exercise
How to Maintain Muscle and Strength with Minimal Exercise
Table of Contents
Would you rather listen to this article? Click the play button below!
How Much Exercise it Takes to Maintain Muscle and Strength
Want to find the perfect supplements for you?
The Perfect “Muscle Maintenance” Program
Training Twice Per Week
Training Once Per Week
Barbell Row: 3 sets of 4-6 reps (80-85% of 1RM)
Do you have any other tips for maintaining muscle and strength? Have anything else to share? Let me know in the comments below!
+ Scientific References
Legion
Featured Author
Mike Matthews
Give Me
One Week
In Your Inbox…
Books
Tools
Guides

The University of Alabama at Birmingham conducted a study wherein subjects lifted weights 3 times per week (9 sets per workout) for 5 months, and then were assigned to one of three groups for the next eight months: No exercise at all. One weightlifting workout per week that consisted of 9 total sets. One weightlifting workout per week that consisted of 3 total sets. Over the course of the following 8 months, group 1 lost muscle (of course), but both groups 2 and 3 were able to maintain most of the muscle they had gained in the first part of the study, and even increase their strength. So, what we can learn from these studies is this: You can not only maintain muscle and strength training only 1-2 times per week, you can actually make gains. Sure, you won’t be able to make the same kinds of gains as you can training 3-5 times per week, but you can do better than most people think. One study conducted by The University of Queensland showed that subjects that trained a muscle group twice per week made about 70% of the gains of those training three times per week. A study conducted by the University of Florida showed that subjects doing isometric training twice per week made about 80% of the gains of those training three times per week.

The Minimum Amount You Can Strength Train and Still See Results The Minimum Amount You Can Strength Train and Still See Results
The Minimum Amount You Can Strength Train and Still See Results
Benefits of strength training
Aerobic fitness
Injury prevention
Weight loss
Mental health
Lifting weights once per week
Lifting weights twice per week
Lifting weights three times per week
Making the most of a limited schedule
Do compound exercises
Lift more weight
Warm up and recover properly
Bottom line
 Trainers agree there are definite benefits to workouts on a limited schedule. “ I have clients who only strength train once or twice per week, and they still see some significant results in strength,” says Noam Tamir, founder of Tamir Systems Fitness. “Most of this can be attributed to neural adaptation, which means that your nervous system is adapting to added force, even if nothing is happening to muscle size,” says Tamir. Metzl agrees. “ Full-body functional strength training can be super effective once or twice a week.” In fact, he created a series of programs for 5K, 10K, half-marathon, and marathon runners that incorporates a strength workout just one day per week. He has experienced the benefits of going all-out once a week personally. By including just one day of functional strength training in his own marathon and Ironman training plans (think bodyweight exercises ), he’s broken his personal best times. Lifting weights twice per week
Not all experts agree that strength training only once a week is sufficient. “ Strength training twice per week is perfect, but once is a waste of time,” Boyle says.

The Minimum Amount You Can Strength Train and Still See Results

Trainers agree there are definite benefits to workouts on a limited schedule. “ I have clients who only strength train once or twice per week, and they still see some significant results in strength,” says Noam Tamir, founder of Tamir Systems Fitness. “Most of this can be attributed to neural adaptation, which means that your nervous system is adapting to added force, even if nothing is happening to muscle size,” says Tamir. Metzl agrees. “ Full-body functional strength training can be super effective once or twice a week.” In fact, he created a series of programs for 5K, 10K, half-marathon, and marathon runners that incorporates a strength workout just one day per week. He has experienced the benefits of going all-out once a week personally. By including just one day of functional strength training in his own marathon and Ironman training plans (think bodyweight exercises ), he’s broken his personal best times. Lifting weights twice per week
Not all experts agree that strength training only once a week is sufficient. “ Strength training twice per week is perfect, but once is a waste of time,” Boyle says.

Physical activity guidelines 2008: How much exercise do you need? | The Nutrition Source | Harvard T.H. Chan School of Public Health Physical activity guidelines 2008: How much exercise do you need?
Physical activity guidelines 2008: How much exercise do you need?
Strength training for all ages
Flexibility training
References
 Doubling the amount of activity (5 hours moderate- or 2-1/2 hours vigorous-intensity aerobic activity) provides even more health benefits. Adults should also aim to do muscle-strengthening activities at least two days a week. Healthy older Adults should follow the guidelines for healthy adults. Older adults who cannot meet the guidelines for healthy adults because of chronic conditions should be as physically active as their abilities and conditions allow. People who have chronic conditions such as arthritis and type 2 diabetes should talk to a healthcare provider about the amount and type of activity that is best. Physical activity can help people manage chronic conditions, as long as the activities that individuals choose match their fitness level and abilities. Even just an hour a week of activity has health benefits. Older adults who are at risk of falling should include activities that promote balance. ( 37)
Strength training for all ages
Studies have shown strength training to increase lean body mass, decrease fat mass, and increase resting metabolic rate (a measurement of the amount of calories burned per day) in adults. ( 59, 60) While strength training on its own typically does not lead to weight loss, ( 61) its beneficial effects on body composition may make it easier to manage one’s weight and ultimately reduce the risk of disease, by slowing the gain of fat—especially abdominal fat. (

Physical activity guidelines 2008: How much exercise do you need? | The Nutrition Source | Harvard T.H. Chan School of Public Health

Physical activity guidelines 2008: How much exercise do you need?
Physical activity guidelines 2008: How much exercise do you need?
Strength training for all ages
Flexibility training
References

Doubling the amount of activity (5 hours moderate- or 2-1/2 hours vigorous-intensity aerobic activity) provides even more health benefits. Adults should also aim to do muscle-strengthening activities at least two days a week. Healthy older Adults should follow the guidelines for healthy adults. Older adults who cannot meet the guidelines for healthy adults because of chronic conditions should be as physically active as their abilities and conditions allow. People who have chronic conditions such as arthritis and type 2 diabetes should talk to a healthcare provider about the amount and type of activity that is best. Physical activity can help people manage chronic conditions, as long as the activities that individuals choose match their fitness level and abilities. Even just an hour a week of activity has health benefits. Older adults who are at risk of falling should include activities that promote balance. ( 37)
Strength training for all ages
Studies have shown strength training to increase lean body mass, decrease fat mass, and increase resting metabolic rate (a measurement of the amount of calories burned per day) in adults. ( 59, 60) While strength training on its own typically does not lead to weight loss, ( 61) its beneficial effects on body composition may make it easier to manage one’s weight and ultimately reduce the risk of disease, by slowing the gain of fat—especially abdominal fat. (

4 Ways To Prevent Muscle Loss With Age | CureJoy 4 Ways To Prevent Muscle Loss With Age
4 Ways To Prevent Muscle Loss With Age
Holistic Prevention
1. Increase Protein Intake
Whey Protein Or Casein?
2. Strengthen Your Muscles With Vitamin D
3. Exercise To Stop Muscle Loss And Maintain Muscle Tone
Progressive Resistance Training
Strength Exercises
Flexibility Exercises
Aerobic Exercise
Yoga
4. Control Other Illnesses To Halt Sarcopenia
 For some, progressive resistance training may be most effective. 9
Difficulty of frequency, weight, and duration is the main focus here. This should increase progressively as you build up ability, strength, and stamina over time. And if you’re an elder? It’s best to ditch the dumbbells and use your own body weight for resistance. Give these routines a try
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and see what works for you. 10
Standing up from a seated position in a chair
Squats
Pilates
Yoga
Tai Chi
Strength Exercises
Strength exercises have been recognized for their beneficial effect on increasing and maintaining muscle mass. The outcome is something special: better quality of life in older adults. 11 Strength exercises should be done twice a week for about half an hour, taking care to rotate the muscle group involved.

4 Ways To Prevent Muscle Loss With Age | CureJoy

4 Ways To Prevent Muscle Loss With Age
4 Ways To Prevent Muscle Loss With Age
Holistic Prevention
1. Increase Protein Intake
Whey Protein Or Casein?
2. Strengthen Your Muscles With Vitamin D
3. Exercise To Stop Muscle Loss And Maintain Muscle Tone
Progressive Resistance Training
Strength Exercises
Flexibility Exercises
Aerobic Exercise
Yoga
4. Control Other Illnesses To Halt Sarcopenia

For some, progressive resistance training may be most effective. 9
Difficulty of frequency, weight, and duration is the main focus here. This should increase progressively as you build up ability, strength, and stamina over time. And if you’re an elder? It’s best to ditch the dumbbells and use your own body weight for resistance. Give these routines a try
Advertisements
and see what works for you. 10
Standing up from a seated position in a chair
Squats
Pilates
Yoga
Tai Chi
Strength Exercises
Strength exercises have been recognized for their beneficial effect on increasing and maintaining muscle mass. The outcome is something special: better quality of life in older adults. 11 Strength exercises should be done twice a week for about half an hour, taking care to rotate the muscle group involved.

Can You Get Stronger Lifting Once Per Week? (Yes, Here's How) — Fitbod
 Can You Get Stronger Lifting Once Per Week? ( Yes, Here's How) — Fitbod
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Can You Get Stronger Lifting Once a Week? ( Yes, Here’s How)
Due to our work schedule, family commitments, and other life obligations working out and getting in shape is often the first thing that gets cut from our priorities. We get into a mental trap and convince ourselves that if we can’t work out 3-5 times per week then it’s not worth going to the gym at all. But, is this true? Can you get stronger lifting once a week? You can get stronger lifting once per week if the workout involves high-intensity, high-volume protocols that focus on total body, compounded exercises. With a single workout per week, you’ll need to prioritize only the most important exercises and continue to progress either sets, reps, or load from workout-to-workout. If you can only workout once per week there is little room for mistake. There are specific protocols you need to follow in order to maximize your strength and progress in the gym.

Can You Get Stronger Lifting Once Per Week? ( Yes, Here's How) — Fitbod
Features Support Blog Jobs More Success Stories Press Instagram Fitbod Apparel Partner with us CONTACT SUPPORT
TRY FOR FREE
Can You Get Stronger Lifting Once a Week? ( Yes, Here’s How)
Due to our work schedule, family commitments, and other life obligations working out and getting in shape is often the first thing that gets cut from our priorities. We get into a mental trap and convince ourselves that if we can’t work out 3-5 times per week then it’s not worth going to the gym at all. But, is this true? Can you get stronger lifting once a week? You can get stronger lifting once per week if the workout involves high-intensity, high-volume protocols that focus on total body, compounded exercises. With a single workout per week, you’ll need to prioritize only the most important exercises and continue to progress either sets, reps, or load from workout-to-workout. If you can only workout once per week there is little room for mistake. There are specific protocols you need to follow in order to maximize your strength and progress in the gym.

Seniors and Weightlifting: Never Too Late - Consumer Health News | HealthDay Seniors and Weightlifting: Never Too Late
Seniors and Weightlifting: Never Too Late
Chris Woolston
Should seniors lift weights?
What are the benefits of weightlifting for seniors?
How can I get started?
References
 The American College of Sports Medicine now recommends weight training for all people over 50, and even people well into their 90s can benefit. A group of nursing home residents ranging in age from 87 to 96 improved their muscle strength by almost 180 percent after just eight weeks of weightlifting, also known as strength training. Adding that much strength is almost like rolling back the clock. Even frail elderly people find their balance improves, their walking pace quickens, and stairs become less of a challenge. Among these elders is Sara, 91, who had a lot of trouble walking after healing from a serious hip fracture. But after starting a weight-lifting program in which she practiced either leg presses or leg curls three times a week, she was able to walk a quarter of a mile without assistance and pedal a stationary bike. "I feel better physically and mentally; I feel wonderful inside and out," Sara told the authors of the book Successful Aging (Dell, 1999). " I must go for that exercise three times a week, I must. You have to push yourself."

Seniors and Weightlifting: Never Too Late - Consumer Health News | HealthDay

Seniors and Weightlifting: Never Too Late
Seniors and Weightlifting: Never Too Late
Chris Woolston
Should seniors lift weights?
What are the benefits of weightlifting for seniors?
How can I get started?
References

The American College of Sports Medicine now recommends weight training for all people over 50, and even people well into their 90s can benefit. A group of nursing home residents ranging in age from 87 to 96 improved their muscle strength by almost 180 percent after just eight weeks of weightlifting, also known as strength training. Adding that much strength is almost like rolling back the clock. Even frail elderly people find their balance improves, their walking pace quickens, and stairs become less of a challenge. Among these elders is Sara, 91, who had a lot of trouble walking after healing from a serious hip fracture. But after starting a weight-lifting program in which she practiced either leg presses or leg curls three times a week, she was able to walk a quarter of a mile without assistance and pedal a stationary bike. "I feel better physically and mentally; I feel wonderful inside and out," Sara told the authors of the book Successful Aging (Dell, 1999). " I must go for that exercise three times a week, I must. You have to push yourself."

Can You Get Stronger Lifting Once Per Week? (Yes, Here's How) — Fitbod
 Going From Training 2-Days to 1-Day Per Week
Graves et al. ( 1988) set out to understand whether reducing someone’s training frequency from working out either 2 or 3 days per week to 0, 1 or 2 days per week had any effect. The results of this study are critical to understand for those who might have trained several times per week in the past but can now only train once per week. As expected, those who went from regular training to zero training lost an average of 68% of their strength over a 12-week timeframe. However, the strength of those who reduced their training frequency from 2 days to 1 day per week were not statistically different. This means that, for at least a 12-week timeframe, even training once per week can maintain your strength. Takeaway: If all you have is 1 day per week to train, the consequence of not training is a 68% loss in strength, whereas the benefit is maintaining what you’ve already built. Read our article on How To Structure Your Strength Training While Cutting. 5 Principles to Follow When Training 1X Per Week
Now that you know there is research concluding that training one day per week can have positive outcomes on strength, what are the specific factors we need to focus on while we’re in the gym?

Going From Training 2-Days to 1-Day Per Week
Graves et al. ( 1988) set out to understand whether reducing someone’s training frequency from working out either 2 or 3 days per week to 0, 1 or 2 days per week had any effect. The results of this study are critical to understand for those who might have trained several times per week in the past but can now only train once per week. As expected, those who went from regular training to zero training lost an average of 68% of their strength over a 12-week timeframe. However, the strength of those who reduced their training frequency from 2 days to 1 day per week were not statistically different. This means that, for at least a 12-week timeframe, even training once per week can maintain your strength. Takeaway: If all you have is 1 day per week to train, the consequence of not training is a 68% loss in strength, whereas the benefit is maintaining what you’ve already built. Read our article on How To Structure Your Strength Training While Cutting. 5 Principles to Follow When Training 1X Per Week
Now that you know there is research concluding that training one day per week can have positive outcomes on strength, what are the specific factors we need to focus on while we’re in the gym?

Power Play Helping Aging Muscles | Tufts Now Power Play
Power Play
The search for ways to prevent muscle loss as we age goes to the very fiber of the problem
Use It or Lose It
Strength vs. Power
The Nerve of Some Muscles
Nutritional Synergies
If You Like This
Spotlight on Research and Collaboration
Muscle Loss in Older Adults and What to Do About It
 the adage “use it or lose it” has plenty of evidence behind it. And even if you do lose it, there is hope of getting some of it back. In the mid-1980s, researchers at the HNRCA broke new ground when they showed that a small group of men, ages 60 to 72, improved their muscle strength by 120 percent when they did high-intensity strength training for 12 weeks. In the 1990s, Miriam Nelson, N85, N87, now director of the John Hancock Research Center on Physical Activity, Nutrition and Obesity Prevention, followed a larger group of 50- to 70-year-old sedentary women for one year. The women lifted free weights twice a week for 40 minutes a session. By the end of the study, their strength had increased an average of 75 percent. Additional studies left researchers satisfied that starting even older people on a resistance-training regimen does increase their muscle mass and strength. But several questions remain: Can preserving muscle prevent or delay the kind of functional losses that hamper a person’s ability to live independently? And if so, what specific exercises work best?

Power Play Helping Aging Muscles | Tufts Now

Power Play
Power Play
The search for ways to prevent muscle loss as we age goes to the very fiber of the problem
Use It or Lose It
Strength vs. Power
The Nerve of Some Muscles
Nutritional Synergies
If You Like This
Spotlight on Research and Collaboration
Muscle Loss in Older Adults and What to Do About It

the adage “use it or lose it” has plenty of evidence behind it. And even if you do lose it, there is hope of getting some of it back. In the mid-1980s, researchers at the HNRCA broke new ground when they showed that a small group of men, ages 60 to 72, improved their muscle strength by 120 percent when they did high-intensity strength training for 12 weeks. In the 1990s, Miriam Nelson, N85, N87, now director of the John Hancock Research Center on Physical Activity, Nutrition and Obesity Prevention, followed a larger group of 50- to 70-year-old sedentary women for one year. The women lifted free weights twice a week for 40 minutes a session. By the end of the study, their strength had increased an average of 75 percent. Additional studies left researchers satisfied that starting even older people on a resistance-training regimen does increase their muscle mass and strength. But several questions remain: Can preserving muscle prevent or delay the kind of functional losses that hamper a person’s ability to live independently? And if so, what specific exercises work best?

The Importance of Strength Training for Seniors | ISSA The Importance of Strength Training for Seniors
The Importance of Strength Training for Seniors
Why Strength Training for Seniors is Essential
Preventing Bone Fractures
Strength Training Increases Muscle Mass
Improving Functional Movement
Better Body Composition
Strength Training for Seniors Benefits Mental Health
Strength Training Safely
Phase 1 – Knowledge is Power
Phase 2 – Train Don’t Strain
Phase 3 – Going Strong
The Best Strength Training Moves for Seniors
Chair Squats
Wall or Chair Push-ups
Deadbugs
Biceps Curls and Triceps Extensions
Arm Raises and Rows
Hip Bridges
Progressing
Click HERE to download this handout and share with your clients!
 The Importance of Strength Training for Seniors | ISSA
Senior Fitness | Strength Training
The Importance of Strength Training for Seniors
Strength training is important for everyone, regardless of age. Of course, a strength session will look different for your 75-year-old client as compared to your 25-year-old client, but working on strength is just as important, if not more so for seniors on your client list. The U.S. Department of Health and Human Services recommends that all adults do some type of strength training that hits all the major muscle groups at least two times per week. If health or ability prevents two full sessions, the recommendation is that older adults should do as much strength training as their abilities allow.1
Even for seniors with limitations, building strength is important and can improve quality of life. Work with your older clients to slowly add in and build up strength training. Focus on warming up, education, good form, breathing, and progressing safely. Find out how adding senior fitness to your offerings as a trainer can expand your reach and increase your earnings in this ISSA blog post. Why Strength Training for Seniors is Essential
The human body changes as we age, of course, and often in ways we don’t like. Even healthy, normal aging includes: A slower metabolism.

The Importance of Strength Training for Seniors | ISSA

The Importance of Strength Training for Seniors
The Importance of Strength Training for Seniors
Why Strength Training for Seniors is Essential
Preventing Bone Fractures
Strength Training Increases Muscle Mass
Improving Functional Movement
Better Body Composition
Strength Training for Seniors Benefits Mental Health
Strength Training Safely
Phase 1 – Knowledge is Power
Phase 2 – Train Don’t Strain
Phase 3 – Going Strong
The Best Strength Training Moves for Seniors
Chair Squats
Wall or Chair Push-ups
Deadbugs
Biceps Curls and Triceps Extensions
Arm Raises and Rows
Hip Bridges
Progressing
Click HERE to download this handout and share with your clients!

The Importance of Strength Training for Seniors | ISSA
Senior Fitness | Strength Training
The Importance of Strength Training for Seniors
Strength training is important for everyone, regardless of age. Of course, a strength session will look different for your 75-year-old client as compared to your 25-year-old client, but working on strength is just as important, if not more so for seniors on your client list. The U.S. Department of Health and Human Services recommends that all adults do some type of strength training that hits all the major muscle groups at least two times per week. If health or ability prevents two full sessions, the recommendation is that older adults should do as much strength training as their abilities allow.1
Even for seniors with limitations, building strength is important and can improve quality of life. Work with your older clients to slowly add in and build up strength training. Focus on warming up, education, good form, breathing, and progressing safely. Find out how adding senior fitness to your offerings as a trainer can expand your reach and increase your earnings in this ISSA blog post. Why Strength Training for Seniors is Essential
The human body changes as we age, of course, and often in ways we don’t like. Even healthy, normal aging includes: A slower metabolism.

How often should I exercise? | Types Of Exercise - Sharecare How often should I exercise?
How often should I exercise?
Continue Learning about Types Of Exercise
 Strength: Do strength exercises for all major muscle groups (legs, hips, back, chest, abdominals, shoulders, arms) at least twice weekly. Repeat each exercise 8 to 12 times per set, aiming for two to three sets. Rest muscles for at least 48 hours between strength training sessions. Balance: For older adults at risk for falls and others concerned about osteoporosis, include activities that enhance balance, such as tai chi or yoga, at least twice a week. Flexibility: Stretching or other flexibility-enhancing exercises, preferably on days when you do aerobic or strength activities, or at least twice a week. Hold stretches for 10 to 30 seconds, repeating each stretch three to four times. You can meet these goals in a variety of ways.

How often should I exercise? | Types Of Exercise - Sharecare

How often should I exercise?
How often should I exercise?
Continue Learning about Types Of Exercise

Strength: Do strength exercises for all major muscle groups (legs, hips, back, chest, abdominals, shoulders, arms) at least twice weekly. Repeat each exercise 8 to 12 times per set, aiming for two to three sets. Rest muscles for at least 48 hours between strength training sessions. Balance: For older adults at risk for falls and others concerned about osteoporosis, include activities that enhance balance, such as tai chi or yoga, at least twice a week. Flexibility: Stretching or other flexibility-enhancing exercises, preferably on days when you do aerobic or strength activities, or at least twice a week. Hold stretches for 10 to 30 seconds, repeating each stretch three to four times. You can meet these goals in a variety of ways.

Should You Lift Heavy Weights After 40? | Healthy Living Should You Lift Heavy Weights After 40?
Should You Lift Heavy Weights After 40?
Men and Women Benefit
Metabolic Effect
Block Sarcopenia
Workout Locations
No Upper Limit
Breathing
 Three 20-minute strength sessions a week will suffice, but should be combined with some aerobic conditioning, like brisk walking, jogging, bicycling or swimming. Metabolic Effect
Weight training will help control weight in older adults. Your basal metabolism, the rate at which the body uses oxygen to make energy, declines with age, but a 1996 study of older men in the "Journals of Gerontology" reported that metabolism continued at a higher rate 48 hours after resistance exercise. " Diabetes Journal Today" said in 2012 that another study found the body continued to burn fat through metabolism for up to two days after weight training. Block Sarcopenia
Lifting weights will help stave off sarcopenia, the loss of muscle mass, which is a major cause of disability in older people. A study reported in 2004 in the "Journal of the American Geriatrics Society" estimated that sarcopenia accounted for about 1.5 percent of health-care costs, a burden which is increasing as our population ages. Stronger muscles and bones will help prevent injuries in sports or just daily activities. Workout Locations
You don't need a lot of equipment. Adjustable dumbbells, with plates that can be changed to alter weights, are fine for home workouts. Dumbbells, barbells and various weight-training machines can be used in fitness centers and workout arenas.

Should You Lift Heavy Weights After 40? | Healthy Living

Should You Lift Heavy Weights After 40?
Should You Lift Heavy Weights After 40?
Men and Women Benefit
Metabolic Effect
Block Sarcopenia
Workout Locations
No Upper Limit
Breathing

Three 20-minute strength sessions a week will suffice, but should be combined with some aerobic conditioning, like brisk walking, jogging, bicycling or swimming. Metabolic Effect
Weight training will help control weight in older adults. Your basal metabolism, the rate at which the body uses oxygen to make energy, declines with age, but a 1996 study of older men in the "Journals of Gerontology" reported that metabolism continued at a higher rate 48 hours after resistance exercise. " Diabetes Journal Today" said in 2012 that another study found the body continued to burn fat through metabolism for up to two days after weight training. Block Sarcopenia
Lifting weights will help stave off sarcopenia, the loss of muscle mass, which is a major cause of disability in older people. A study reported in 2004 in the "Journal of the American Geriatrics Society" estimated that sarcopenia accounted for about 1.5 percent of health-care costs, a burden which is increasing as our population ages. Stronger muscles and bones will help prevent injuries in sports or just daily activities. Workout Locations
You don't need a lot of equipment. Adjustable dumbbells, with plates that can be changed to alter weights, are fine for home workouts. Dumbbells, barbells and various weight-training machines can be used in fitness centers and workout arenas.

Strength Training For Older Adults • Bodybuilding Wizard Strength Training For Older Adults
Strength Training For Older Adults
Strength Training For Older Adults
At what age should adults stop weight training?
Rapid decline in physical performance
Benefits of strength training for older adults
Senior strength training guidelines
A sample workout routine for older adults
#1 Brief machine workout
#2 Standard machine strength training for older adults
#3 Free weight training for older adults (brief workout)
#4 Standard free weight training program for older adults
Closing thoughts about strength training for older adults
 Strength Training For Older Adults • Bodybuilding Wizard
Strength Training For Older Adults
By krunoslav on July 31, 2018 Weight training basics, Workout programs
Strength Training For Older Adults
Put yourself in the position of a typical older adult, say a 55-year-old male or female who has been physically inactive and has added 30 pounds (14 kg) of fat. You have been on several diets, but none has produced a permanent reduction in bodyweight. Also, you have tried walking, but your exercise schedule has been inconsistent and your body composition has remained essentially the same. F urthermore, you have read about the benefits of strength training but you’re not fully convinced that it would be beneficial to you, and you’ve heard that it may raise your blood pressure. You’re not very athletic, and you’ve never even tried to lift weights. You’re concerned about looking uncoordinated or experiencing an injury; and you’re wondering whether the benefits of weight training are really worth the time and effort. Unless someone clearly explains why you should undertake a strength training program and carefully shows you how to perform the exercises, chances are that you will not attempt this unfamiliar physical activity. A fitness professional who has expertise in strength training for older adults can play a vital role in helping you and the glowing number of older adults get on track with respect to improving musculoskeletal fitness. In fact, research shows that strength training for older adults has many health and fitness applications beyond building stronger muscles.

Strength Training For Older Adults • Bodybuilding Wizard
Strength Training For Older Adults
By krunoslav on July 31, 2018 Weight training basics, Workout programs
Strength Training For Older Adults
Put yourself in the position of a typical older adult, say a 55-year-old male or female who has been physically inactive and has added 30 pounds (14 kg) of fat. You have been on several diets, but none has produced a permanent reduction in bodyweight. Also, you have tried walking, but your exercise schedule has been inconsistent and your body composition has remained essentially the same. F urthermore, you have read about the benefits of strength training but you’re not fully convinced that it would be beneficial to you, and you’ve heard that it may raise your blood pressure. You’re not very athletic, and you’ve never even tried to lift weights. You’re concerned about looking uncoordinated or experiencing an injury; and you’re wondering whether the benefits of weight training are really worth the time and effort. Unless someone clearly explains why you should undertake a strength training program and carefully shows you how to perform the exercises, chances are that you will not attempt this unfamiliar physical activity. A fitness professional who has expertise in strength training for older adults can play a vital role in helping you and the glowing number of older adults get on track with respect to improving musculoskeletal fitness. In fact, research shows that strength training for older adults has many health and fitness applications beyond building stronger muscles.

Exercises for Seniors Using Hand Weights | Healthy Living Exercises for Seniors Using Hand Weights
Exercises for Seniors Using Hand Weights
Before You Begin
Arm Raise
Shoulder Press
Bicep Curl
Standing Calf Raises
Considerations
 Gradually increase repetitions as you are able. Considerations
The Centers for Disease Control and Prevention’s Health and Human Services Department recommends strength training at least twice a week for seniors. Rest at least one day between workouts. If you do not have access to regular hand weights, substitute regular household items such as food cans or water bottles. These exercises should not hurt. If you feel pain, stop and consult a physician. References
U.S. Centers for Disease Control and Prevention: Growing Stronger – Strength Training for Older Adults
Elder Gym: Start Exercises for the Elderly and Seniors Now
EDinformatics: Sample Exercises – Strength Exercises
Body Building:

Exercises for Seniors Using Hand Weights | Healthy Living

Exercises for Seniors Using Hand Weights
Exercises for Seniors Using Hand Weights
Before You Begin
Arm Raise
Shoulder Press
Bicep Curl
Standing Calf Raises
Considerations

Gradually increase repetitions as you are able. Considerations
The Centers for Disease Control and Prevention’s Health and Human Services Department recommends strength training at least twice a week for seniors. Rest at least one day between workouts. If you do not have access to regular hand weights, substitute regular household items such as food cans or water bottles. These exercises should not hurt. If you feel pain, stop and consult a physician. References
U.S. Centers for Disease Control and Prevention: Growing Stronger – Strength Training for Older Adults
Elder Gym: Start Exercises for the Elderly and Seniors Now
EDinformatics: Sample Exercises – Strength Exercises
Body Building:

Super Slow Strength Training: Build Muscle in 12 Minutes Weekly Super Slow Strength Training: Build Muscle in 12 Minutes Weekly
Super Slow Strength Training: Build Muscle in 12 Minutes Weekly
Table of Contents Show
Your Strongest Self in 12 Minutes Per Week
The 3 Keys to Mastering Slow Strength Training
If you takeaway nothing else, remember that:
Your Muscle Mass Matters
11 Benefits of Super Slow Strength Training
Who Should NOT Use Super Slow Strength Training
How to Workout Super Slow Style
4 Sample Workouts
Home Workout With Bodyweight
Home Workout With Resistance Bands
Gym Workout With Machines
Gym Workout With Free Weights
My Hack to Increase the Intensity Even More
Super Slow Strength Frequently Asked Questions
Are super slow workouts effective?
Is it best to lift weights fast or slow?
Is working out slowly better?
Do you have to lift heavy to get big?
Super Slow Strength Training: An Effective Quick Workout Program
Feel & Look Your Best
Affiliate Disclosure
 Slow strength training is a form of high-intensity training (HIT) with a short duration. With HIT, a little goes a long way. Gym workouts usually consist of multiple exercises of three to eight sets each. This might be excessive. A study of older adults highlighted that ONE single set of exercises taken to failure improved strength equally to a group performing the same exercises twice per week. This suggests that each body part needs only a single set every week to build strength. Three other studies compared slow to traditional strength training. Two found slow superior and one favored traditional. A big victory for the time-saving slow training. The 3 Keys to Mastering Slow Strength Training
Dr Doug McGuff noticed that his clients did best when they paid attention to:

Super Slow Strength Training: Build Muscle in 12 Minutes Weekly

Super Slow Strength Training: Build Muscle in 12 Minutes Weekly
Super Slow Strength Training: Build Muscle in 12 Minutes Weekly
Table of Contents Show
Your Strongest Self in 12 Minutes Per Week
The 3 Keys to Mastering Slow Strength Training
If you takeaway nothing else, remember that:
Your Muscle Mass Matters
11 Benefits of Super Slow Strength Training
Who Should NOT Use Super Slow Strength Training
How to Workout Super Slow Style
4 Sample Workouts
Home Workout With Bodyweight
Home Workout With Resistance Bands
Gym Workout With Machines
Gym Workout With Free Weights
My Hack to Increase the Intensity Even More
Super Slow Strength Frequently Asked Questions
Are super slow workouts effective?
Is it best to lift weights fast or slow?
Is working out slowly better?
Do you have to lift heavy to get big?
Super Slow Strength Training: An Effective Quick Workout Program
Feel & Look Your Best
Affiliate Disclosure

Slow strength training is a form of high-intensity training (HIT) with a short duration. With HIT, a little goes a long way. Gym workouts usually consist of multiple exercises of three to eight sets each. This might be excessive. A study of older adults highlighted that ONE single set of exercises taken to failure improved strength equally to a group performing the same exercises twice per week. This suggests that each body part needs only a single set every week to build strength. Three other studies compared slow to traditional strength training. Two found slow superior and one favored traditional. A big victory for the time-saving slow training. The 3 Keys to Mastering Slow Strength Training
Dr Doug McGuff noticed that his clients did best when they paid attention to:

Older People Must Work Out More to Keep Muscles Older People Must Work Out More to Keep Muscles
Older People Must Work Out More to Keep Muscles
Study Shows People Over Age 60 Need to Lift Weights More Often to Maintain Muscle Mass
Preventing Muscle Loss
further reading
 Older People Must Work Out More to Keep Muscles
Fitness & Exercise
News
Older People Must Work Out More to Keep Muscles
Study Shows People Over Age 60 Need to Lift Weights More Often to Maintain Muscle Mass
By Matt McMillen
From the WebMD Archives
July 8, 2011 -- The older you get, the more you may have to work to maintain your muscles, according to a new study. Researchers report that men and women over the age of 60 have to lift weights more often than younger adults to maintain muscle mass and muscle size. "Our data are the first to suggest that older adults require greater weekly maintenance dosing than younger individuals to maintain resistance-training-induced increases in muscle mass," study co-researcher and physiologist Marcas Bamman, PhD, of the University of Alabama, Birmingham, says in a press release. The study is published in Medicine & Science in Sports & Exercise. Preventing Muscle Loss
The researchers write that preventing sarcopenia -- muscle loss that occurs as we get older -- is "one of the most pressing challenges of biomedicine in our aging society." And resistance training, such as lifting weights, is the best means of prevention. However, life often gets in the way of regular exercise. " A major limiting factor of RT [resistance training] as a therapeutic approach to sarcopenia is the second key ingredient that defines efficacy -- sustainability," the researchers write. So they set out to determine the impact that scaling back a weight -lifting regimen would have on muscles and strength. Seventy adults were recruited for the 48-week study, which was sponsored in part by the National Institute on Aging.

Older People Must Work Out More to Keep Muscles

Older People Must Work Out More to Keep Muscles
Older People Must Work Out More to Keep Muscles
Study Shows People Over Age 60 Need to Lift Weights More Often to Maintain Muscle Mass
Preventing Muscle Loss
further reading

How Long Does It Take for Older Adults to Build Muscle? - SilverSneakers How Long Does It Take to Build Muscle?
How Long Does It Take to Build Muscle?
You’ll feel the results before you see them. Here’s why.
Also of Interest
Connect
It’s Never Too Late to Build Muscle
The Bigger Prize: Strength You Can’t See
Take Your Favorite SilverSneakers Classes Online!
 For example, protein is essential for maintaining and building muscles, but as you get older, you don’t absorb or use protein as well. And hormone changes in both men and women can slow down metabolism, leading to less muscle and more fat. Also of Interest
Diet Mistakes: 9 Things Seniors Should Avoid...
30-Minute Walking and Strength Workout
What Older Adults Should Do After Strength Workouts
But there’s good news too. Connect
Eligibility
Locations
Follow Us
Facebook
Twitter
YouTube
Instagram
It’s Never Too Late to Build Muscle
Fear not. While you can’t stop your body’s natural processes, you can offset some of these changes with strength training, Kolba says. “ You can always get stronger and change the trajectory of your muscle health.” Though you might not see improvement in days, you likely will in weeks. For example, one German review found measurable increases in muscle size occur in as little as six to nine weeks of consistent strength training in adults older than 60. Even adults with significant frailty—which increases risk for injury, illness, and disability—can see muscle improvements in eight to 10 weeks, according to a review by the National Strength and Conditioning Association.

How Long Does It Take for Older Adults to Build Muscle? - SilverSneakers

How Long Does It Take to Build Muscle?
How Long Does It Take to Build Muscle?
You’ll feel the results before you see them. Here’s why.
Also of Interest
Connect
It’s Never Too Late to Build Muscle
The Bigger Prize: Strength You Can’t See
Take Your Favorite SilverSneakers Classes Online!

For example, protein is essential for maintaining and building muscles, but as you get older, you don’t absorb or use protein as well. And hormone changes in both men and women can slow down metabolism, leading to less muscle and more fat. Also of Interest
Diet Mistakes: 9 Things Seniors Should Avoid...
30-Minute Walking and Strength Workout
What Older Adults Should Do After Strength Workouts
But there’s good news too. Connect
Eligibility
Locations
Follow Us
Facebook
Twitter
YouTube
Instagram
It’s Never Too Late to Build Muscle
Fear not. While you can’t stop your body’s natural processes, you can offset some of these changes with strength training, Kolba says. “ You can always get stronger and change the trajectory of your muscle health.” Though you might not see improvement in days, you likely will in weeks. For example, one German review found measurable increases in muscle size occur in as little as six to nine weeks of consistent strength training in adults older than 60. Even adults with significant frailty—which increases risk for injury, illness, and disability—can see muscle improvements in eight to 10 weeks, according to a review by the National Strength and Conditioning Association.

Getting FITT with Strength (or Resistance) Training Getting FITT with Strength (or Resistance) Training
Getting FITT with Strength (or Resistance) Training
Frequency (how often you are physically active in a week)
Intensity (how hard you work each time you are physically active)
Time (the duration or how long your physical activity lasts)
Type (the kind of physical activity you are doing)
 As we get older, muscle size and strength decline with age. But strength training exercises can rebuild and preserve muscles. Strength training also helps improves balance. Strength training can have a positive impact on your appearance. The FITT principle can help you incorporate strength training exercise into your physical activity plan. Frequency (how often you are physically active in a week)
It is recommended that you strength train your muscles at least two times per week. Rest at least one to two days in between working the same muscle groups again. For example, if you work your arm muscles on Monday, wait until Wednesday or Thursday to work them again. Small tears in the muscles occur during strength training. Rest is needed to allow the muscles to repair themselves, which is how they become bigger and stronger.

Getting FITT with Strength (or Resistance) Training

Getting FITT with Strength (or Resistance) Training
Getting FITT with Strength (or Resistance) Training
Frequency (how often you are physically active in a week)
Intensity (how hard you work each time you are physically active)
Time (the duration or how long your physical activity lasts)
Type (the kind of physical activity you are doing)

As we get older, muscle size and strength decline with age. But strength training exercises can rebuild and preserve muscles. Strength training also helps improves balance. Strength training can have a positive impact on your appearance. The FITT principle can help you incorporate strength training exercise into your physical activity plan. Frequency (how often you are physically active in a week)
It is recommended that you strength train your muscles at least two times per week. Rest at least one to two days in between working the same muscle groups again. For example, if you work your arm muscles on Monday, wait until Wednesday or Thursday to work them again. Small tears in the muscles occur during strength training. Rest is needed to allow the muscles to repair themselves, which is how they become bigger and stronger.

Strength Training For Older Adults • Bodybuilding Wizard Strength Training For Older Adults
Strength Training For Older Adults
Strength Training For Older Adults
At what age should adults stop weight training?
Rapid decline in physical performance
Benefits of strength training for older adults
Senior strength training guidelines
A sample workout routine for older adults
#1 Brief machine workout
#2 Standard machine strength training for older adults
#3 Free weight training for older adults (brief workout)
#4 Standard free weight training program for older adults
Closing thoughts about strength training for older adults
 Senior strength training guidelines
Undergo health screening by a physician or health care provider before participating. Use a 5- to 10-minute warm-up period before each strength training workout. Begin with one set of 10 to 15 repetitions of 8 to 10 exercises. Strength train two or three days per week on nonconsecutive days. Perform each repetition through a pain-free range of motion. Focus on proper breathing patterns while strength training. Seek guidance from a qualified fitness professional if needed. A sample workout routine for older adults
#1 Brief machine workout
Beginners should try this machine only workout that uses six standard exercises that collectively work most of the major muscle groups. The first four exercises are linear movements that cumulatively address most of the muscles of the leg, upper body, and upper arm. The last two (rotary movement) exercises target the
abdominal and low back muscles that are critical to core strength.

Strength Training For Older Adults • Bodybuilding Wizard

Strength Training For Older Adults
Strength Training For Older Adults
Strength Training For Older Adults
At what age should adults stop weight training?
Rapid decline in physical performance
Benefits of strength training for older adults
Senior strength training guidelines
A sample workout routine for older adults
#1 Brief machine workout
#2 Standard machine strength training for older adults
#3 Free weight training for older adults (brief workout)
#4 Standard free weight training program for older adults
Closing thoughts about strength training for older adults

Senior strength training guidelines
Undergo health screening by a physician or health care provider before participating. Use a 5- to 10-minute warm-up period before each strength training workout. Begin with one set of 10 to 15 repetitions of 8 to 10 exercises. Strength train two or three days per week on nonconsecutive days. Perform each repetition through a pain-free range of motion. Focus on proper breathing patterns while strength training. Seek guidance from a qualified fitness professional if needed. A sample workout routine for older adults
#1 Brief machine workout
Beginners should try this machine only workout that uses six standard exercises that collectively work most of the major muscle groups. The first four exercises are linear movements that cumulatively address most of the muscles of the leg, upper body, and upper arm. The last two (rotary movement) exercises target the
abdominal and low back muscles that are critical to core strength.

The 2-Day Full Body Workout: How to Build Muscle Training Twice a Week The 2-Day Full Body Workout: How to Build Muscle Training Twice a Week
The 2-Day Full Body Workout: How to Build Muscle Training Twice a Week
You want more muscle than you have right now.
Training Twice a Week: The Research
The 2-Day Full-Body Workout Routine
FREE: The Muscle Building Cheat Sheet
 • In another, training twice per week led to around 80% of the isometric strength gains achieved by those training three days per week. • Canadian researchers compared the same total training volume divided across two or three weekly workouts. Gains in muscle size and strength were virtually identical with both routines. FREE: The Muscle Building Cheat Sheet. This is a quick guide to building muscle, which you can read online or keep as a PDF, that shows you exactly how to put on muscle. To get a FREE copy of the cheat sheet emailed to you, please click or tap here. GET THE CHEAT SHEET
• Researchers from the University of Memphis compared the effects of a strength-training program performed either twice or three days per week in a group of adults aged over 60. The rate of progress in both groups was almost identical. • A 2018 study shows that distributing the same amount of training across two or four weekly workouts led to roughly the same amount of muscle being gained.

The 2-Day Full Body Workout: How to Build Muscle Training Twice a Week

The 2-Day Full Body Workout: How to Build Muscle Training Twice a Week
The 2-Day Full Body Workout: How to Build Muscle Training Twice a Week
You want more muscle than you have right now.
Training Twice a Week: The Research
The 2-Day Full-Body Workout Routine
FREE: The Muscle Building Cheat Sheet

• In another, training twice per week led to around 80% of the isometric strength gains achieved by those training three days per week. • Canadian researchers compared the same total training volume divided across two or three weekly workouts. Gains in muscle size and strength were virtually identical with both routines. FREE: The Muscle Building Cheat Sheet. This is a quick guide to building muscle, which you can read online or keep as a PDF, that shows you exactly how to put on muscle. To get a FREE copy of the cheat sheet emailed to you, please click or tap here. GET THE CHEAT SHEET
• Researchers from the University of Memphis compared the effects of a strength-training program performed either twice or three days per week in a group of adults aged over 60. The rate of progress in both groups was almost identical. • A 2018 study shows that distributing the same amount of training across two or four weekly workouts led to roughly the same amount of muscle being gained.

How to Build Muscle After 60 | SportsRec How to Build Muscle After 60
How to Build Muscle After 60
A Workout to Build Muscle
Exercise Selection
Loading power moves
Picking an Appropriate Weight
Individualizing Your Program
 If you struggle before reaching rep number eight, lighten the weight. If you’re able to comfortably complete more than 12 reps, bump up the weight. Individualizing Your Program
Lifters older than 60 may have health concerns that may affect their lifting routine. Women naturally lose bone density with age and should take precautions to very gradually increase sets and weights to allow time for their bone tissue to adapt to the stress. Weight training, most specifically weight-bearing exercises like squats, benefits women with low bone density, as it stimulates bone growth. For men and women who suffer from low back pain, a single set of lumbar extensions added to a workout one day per week can help alleviate pain discomfort due to back weakness. Those with arthritis can be rest assured that regular weight training is not only safe but can help to reduce pain associated with osteoarthritis and rheumatoid arthritis. References
Journal of Applied Physiology: Efficacy of 3 Days/Wk Resistance Training on Myofiber Hypertrophy and Myogenic Mechanisms in Young Vs. Older Adults
The Journals of Gerontology Series A:

How to Build Muscle After 60 | SportsRec

How to Build Muscle After 60
How to Build Muscle After 60
A Workout to Build Muscle
Exercise Selection
Loading power moves
Picking an Appropriate Weight
Individualizing Your Program

If you struggle before reaching rep number eight, lighten the weight. If you’re able to comfortably complete more than 12 reps, bump up the weight. Individualizing Your Program
Lifters older than 60 may have health concerns that may affect their lifting routine. Women naturally lose bone density with age and should take precautions to very gradually increase sets and weights to allow time for their bone tissue to adapt to the stress. Weight training, most specifically weight-bearing exercises like squats, benefits women with low bone density, as it stimulates bone growth. For men and women who suffer from low back pain, a single set of lumbar extensions added to a workout one day per week can help alleviate pain discomfort due to back weakness. Those with arthritis can be rest assured that regular weight training is not only safe but can help to reduce pain associated with osteoarthritis and rheumatoid arthritis. References
Journal of Applied Physiology: Efficacy of 3 Days/Wk Resistance Training on Myofiber Hypertrophy and Myogenic Mechanisms in Young Vs. Older Adults
The Journals of Gerontology Series A:

Lifting weights, Strength Training. How Many Times Should You Train Each Week. STRENGTH TRAINING FREQUENCY
STRENGTH TRAINING FREQUENCY
For beginning exercisers, there is research to support recommending strength training three times, two times, or even once per week.
Study two
Study three
Study four
Summary
The studies’ research findings are summarized as follows:
Are you ready for the NEXT STEP!
 Lifting weights, Strength Training. How Many Times Should You Train Each Week. STRENGTH TRAINING FREQUENCY
For beginning exercisers, there is research to support recommending strength training three times, two times, or even once per week. The number of strength-training sessions needed to achieve strength gains has to do with two equally important factors that facilitate the strength-building process. The first is progressive resistance exercise to stress the muscles and stimulate physiological adaptations. The second is sufficient recovery time to permit tissue repair and building through protein overcompensation, resulting in larger and stronger muscles. Study one
In 1974, a research study at Pennsylvania State University compared the effects of one, two and three strength-training sessions per week on strength development. All three groups of college-age males completed the same volume of work on a weekly basis, namely, 60 repetitions of the bench press. Subjects who trained once a week performed 12 sets of five repetitions each; subjects who trained twice per week performed six sets of five repetitions each;

Lifting weights, Strength Training. How Many Times Should You Train Each Week.

STRENGTH TRAINING FREQUENCY
STRENGTH TRAINING FREQUENCY
For beginning exercisers, there is research to support recommending strength training three times, two times, or even once per week.
Study two
Study three
Study four
Summary
The studies’ research findings are summarized as follows:
Are you ready for the NEXT STEP!

Lifting weights, Strength Training. How Many Times Should You Train Each Week. STRENGTH TRAINING FREQUENCY
For beginning exercisers, there is research to support recommending strength training three times, two times, or even once per week. The number of strength-training sessions needed to achieve strength gains has to do with two equally important factors that facilitate the strength-building process. The first is progressive resistance exercise to stress the muscles and stimulate physiological adaptations. The second is sufficient recovery time to permit tissue repair and building through protein overcompensation, resulting in larger and stronger muscles. Study one
In 1974, a research study at Pennsylvania State University compared the effects of one, two and three strength-training sessions per week on strength development. All three groups of college-age males completed the same volume of work on a weekly basis, namely, 60 repetitions of the bench press. Subjects who trained once a week performed 12 sets of five repetitions each; subjects who trained twice per week performed six sets of five repetitions each;

Functional Strength Training: What It Is, Why You Need It, and Exercises to Get Started - InBody USA Functional Strength Training: What It Is, Why You Need It, and Exercises to Get Started
Functional Strength Training: What It Is, Why You Need It, and Exercises to Get Started
It’s never too late to get started
How to build real functional strength
Pushup to arm and hip raise
Bodyweight squat
Inverted row
Exercise ball hamstring curl
Exercise ball rollout
Band Lateral Raise
The Final Verdict
 your muscle mass and strength will decrease 30 to 50% between the ages of 30 and 80. That means the average person starts losing the ability to perform everyday functions as soon as they hit middle-age. Despite this, only 6% of adults do resistance training workouts two or more times per week (the 2008 Physical Activity Guidelines for Americans’ recommendation). A common misconception is that you may be too old for strength training. But clinical data from a multitude of sources clearly shows the benefits of improving one’s functional fitness level, particularly for older adults. Let’s dig into what the current research says. It’s never too late to get started
Functional strength training is something all adults could really benefit from, and it’s never too late to reap the benefits. A study of 87 adults aged 65-93 years published in the American Journal of Health Promotion showed that functional ability improved for functionally limited elderly people who participated in a 16-week structured exercise program consisting of thirteen different strength training exercises using a Thera-Band resistance band. In another study, researchers tested the effects of 12 weeks of resistance training on the isometric strength, explosive power, and selected functional abilities of healthy women aged 75 and over, they saw statistically significant improvements in 4 out of 5 exercises measured. The science is clear:

Functional Strength Training: What It Is, Why You Need It, and Exercises to Get Started - InBody USA

Functional Strength Training: What It Is, Why You Need It, and Exercises to Get Started
Functional Strength Training: What It Is, Why You Need It, and Exercises to Get Started
It’s never too late to get started
How to build real functional strength
Pushup to arm and hip raise
Bodyweight squat
Inverted row
Exercise ball hamstring curl
Exercise ball rollout
Band Lateral Raise
The Final Verdict

your muscle mass and strength will decrease 30 to 50% between the ages of 30 and 80. That means the average person starts losing the ability to perform everyday functions as soon as they hit middle-age. Despite this, only 6% of adults do resistance training workouts two or more times per week (the 2008 Physical Activity Guidelines for Americans’ recommendation). A common misconception is that you may be too old for strength training. But clinical data from a multitude of sources clearly shows the benefits of improving one’s functional fitness level, particularly for older adults. Let’s dig into what the current research says. It’s never too late to get started
Functional strength training is something all adults could really benefit from, and it’s never too late to reap the benefits. A study of 87 adults aged 65-93 years published in the American Journal of Health Promotion showed that functional ability improved for functionally limited elderly people who participated in a 16-week structured exercise program consisting of thirteen different strength training exercises using a Thera-Band resistance band. In another study, researchers tested the effects of 12 weeks of resistance training on the isometric strength, explosive power, and selected functional abilities of healthy women aged 75 and over, they saw statistically significant improvements in 4 out of 5 exercises measured. The science is clear:

Strength Training: How Many Days Per Week? – Healthy.net Strength Training: How Many Days Per Week?
Strength Training: How Many Days Per Week? As illustrated in Figure 2, two strength sessions a week is almost as productive as three strength sessions a week with respect to body composition changes. The Facts
Research (Westcott 1995) indicates that there is a direct relationship between the exercise effort and the recovery period required for optimum muscle development. That is, a harder exercise session produces more muscle microtrauma and requires more recovery time for the tissue-building processes to be completed. It is also clear that more advanced strength trainees need longer recovery and building periods than less advanced strength trainees, due to their greater exercise effort. Our studies, conducted with previously untrained individuals, suggest that two or three strength workouts per week represent effective training protocols for increasing muscle strength and muscle mass. The rate of improvement for the two-a-day-a-week trainees was about 70 to 85 percent that of the three-day-a-week trainees, with less difference among middle-aged participants than among college students. These findings are consistent with those from the University of Florida (Braith et al. 1989). These researchers reported that two workouts a week produced about 75 percent as much strength development as three workouts a week. In my opinion, beginning strength exercisers should be encouraged to perform three training sessions per week.

Strength Training: How Many Days Per Week? – Healthy.net

Strength Training: How Many Days Per Week?
Strength Training: How Many Days Per Week?

As illustrated in Figure 2, two strength sessions a week is almost as productive as three strength sessions a week with respect to body composition changes. The Facts
Research (Westcott 1995) indicates that there is a direct relationship between the exercise effort and the recovery period required for optimum muscle development. That is, a harder exercise session produces more muscle microtrauma and requires more recovery time for the tissue-building processes to be completed. It is also clear that more advanced strength trainees need longer recovery and building periods than less advanced strength trainees, due to their greater exercise effort. Our studies, conducted with previously untrained individuals, suggest that two or three strength workouts per week represent effective training protocols for increasing muscle strength and muscle mass. The rate of improvement for the two-a-day-a-week trainees was about 70 to 85 percent that of the three-day-a-week trainees, with less difference among middle-aged participants than among college students. These findings are consistent with those from the University of Florida (Braith et al. 1989). These researchers reported that two workouts a week produced about 75 percent as much strength development as three workouts a week. In my opinion, beginning strength exercisers should be encouraged to perform three training sessions per week.

How to Build Muscle After 60 | SportsRec How to Build Muscle After 60
How to Build Muscle After 60
A Workout to Build Muscle
Exercise Selection
Loading power moves
Picking an Appropriate Weight
Individualizing Your Program
 How to Build Muscle After 60 | SportsRec
Home Fitness Strength Training
How to Build Muscle After 60
By: Kim Nunley
Fact Checked
Published: 17 July, 2009
Men and women over 60 can build muscle with a high-volume strength-training program. While older adults don’t build muscle as quickly as younger ones, they will still see notable increases with appropriate training. Lifting weights benefits those over 60 because it helps limit muscle loss, builds strength, boosts metabolic rate, decreases low back and arthritic pain, increases bone density and supports cardiorespiratory health. A Workout to Build Muscle
A workout designed to develop mass features a relatively high number of sets and reps, because this high volume breaks down your muscle tissues and stimulates the muscle-building process. Muscles take longer to heal in older adults, so schedule two weight-training workouts per week and give 72 to 96 hours of rest between each one. If you’re only starting to lift, begin by doing one set of eight to 12 reps of each exercise. After consistently training for four weeks, bump it up to two or three sets, which increases training volume and further supports muscle growth. Add on sets gradually by doing multiple sets of only certain exercises at first, rather than increasing sets of all the exercises at the same time.

How to Build Muscle After 60 | SportsRec
Home Fitness Strength Training
How to Build Muscle After 60
By: Kim Nunley
Fact Checked
Published: 17 July, 2009
Men and women over 60 can build muscle with a high-volume strength-training program. While older adults don’t build muscle as quickly as younger ones, they will still see notable increases with appropriate training. Lifting weights benefits those over 60 because it helps limit muscle loss, builds strength, boosts metabolic rate, decreases low back and arthritic pain, increases bone density and supports cardiorespiratory health. A Workout to Build Muscle
A workout designed to develop mass features a relatively high number of sets and reps, because this high volume breaks down your muscle tissues and stimulates the muscle-building process. Muscles take longer to heal in older adults, so schedule two weight-training workouts per week and give 72 to 96 hours of rest between each one. If you’re only starting to lift, begin by doing one set of eight to 12 reps of each exercise. After consistently training for four weeks, bump it up to two or three sets, which increases training volume and further supports muscle growth. Add on sets gradually by doing multiple sets of only certain exercises at first, rather than increasing sets of all the exercises at the same time.

Strength Training For Older Adults • Bodybuilding Wizard Strength Training For Older Adults
Strength Training For Older Adults
Strength Training For Older Adults
At what age should adults stop weight training?
Rapid decline in physical performance
Benefits of strength training for older adults
Senior strength training guidelines
A sample workout routine for older adults
#1 Brief machine workout
#2 Standard machine strength training for older adults
#3 Free weight training for older adults (brief workout)
#4 Standard free weight training program for older adults
Closing thoughts about strength training for older adults
 Reduced resting blood pressure, including lower diastolic readings and lower systolic readings. Improved blood lipid profiles, including lower levels of LDL cholesterol and higher levels of HDL cholesterol. Improved postcoronary performance resulting from higher muscular functional capacity and lower cardiovascular stress from routine and unplanned physical activity. Enhanced self-confidence, as reported by previously sedentary men and women following 2 months of regular strength training. Relieved depression in older adults clinically diagnosed with mild to moderate depression. Senior strength training guidelines
Undergo health screening by a physician or health care provider before participating. Use a 5- to 10-minute warm-up period before each strength training workout. Begin with one set of 10 to 15 repetitions of 8 to 10 exercises. Strength train two or three days per week on nonconsecutive days. Perform each repetition through a pain-free range of motion.

Reduced resting blood pressure, including lower diastolic readings and lower systolic readings. Improved blood lipid profiles, including lower levels of LDL cholesterol and higher levels of HDL cholesterol. Improved postcoronary performance resulting from higher muscular functional capacity and lower cardiovascular stress from routine and unplanned physical activity. Enhanced self-confidence, as reported by previously sedentary men and women following 2 months of regular strength training. Relieved depression in older adults clinically diagnosed with mild to moderate depression. Senior strength training guidelines
Undergo health screening by a physician or health care provider before participating. Use a 5- to 10-minute warm-up period before each strength training workout. Begin with one set of 10 to 15 repetitions of 8 to 10 exercises. Strength train two or three days per week on nonconsecutive days. Perform each repetition through a pain-free range of motion.

6 Benefits Of Resistance Training In Weight Loss 6 Benefits Of Resistance Training In Weight Loss
6 Benefits Of Resistance Training In Weight Loss
Resistance Training for Weight Loss
1. Resistance training helps lose fat and save muscle
2. It raises metabolism
3. It helps gets rid of harmful visceral fat
4. It enhances weight loss outcomes of diets
5. It improves metabolic health
6. It improves body composition of overweight children
Which parts of the body are affected by resistance training?
What exercises are involved in resistance training?
Precautions
Conclusion
 A study reports that strength training once or twice week results in similar muscle gains as thrice a week in older adults. What does this mean? Resistance training is one of the best weight loss techniques because: It results in fat loss. It increases muscle mass and strength. It is good for adults as it prevents age related decline in muscle mass. It prevents loss of muscle mass during dieting. 2. It raises metabolism
Resistance training is said to be advantageous over other workouts since it increases metabolism not only during the exercise but up to several hours post exercise. 26 week of resistance training is found to raise resting energy expenditure by 6.8% in older adults.

6 Benefits Of Resistance Training In Weight Loss

6 Benefits Of Resistance Training In Weight Loss
6 Benefits Of Resistance Training In Weight Loss
Resistance Training for Weight Loss
1. Resistance training helps lose fat and save muscle
2. It raises metabolism
3. It helps gets rid of harmful visceral fat
4. It enhances weight loss outcomes of diets
5. It improves metabolic health
6. It improves body composition of overweight children
Which parts of the body are affected by resistance training?
What exercises are involved in resistance training?
Precautions
Conclusion

A study reports that strength training once or twice week results in similar muscle gains as thrice a week in older adults. What does this mean? Resistance training is one of the best weight loss techniques because: It results in fat loss. It increases muscle mass and strength. It is good for adults as it prevents age related decline in muscle mass. It prevents loss of muscle mass during dieting. 2. It raises metabolism
Resistance training is said to be advantageous over other workouts since it increases metabolism not only during the exercise but up to several hours post exercise. 26 week of resistance training is found to raise resting energy expenditure by 6.8% in older adults.

Seniors and Weightlifting: Never Too Late - Consumer Health News | HealthDay Seniors and Weightlifting: Never Too Late
Seniors and Weightlifting: Never Too Late
Chris Woolston
Should seniors lift weights?
What are the benefits of weightlifting for seniors?
How can I get started?
References
 The American College of Sports Medicine now recommends weight training for all people over 50, and even people well into their 90s can benefit. A group of nursing home residents ranging in age from 87 to 96 improved their muscle strength by almost 180 percent after just eight weeks of weightlifting, also known as strength training. Adding that much strength is almost like rolling back the clock. Even frail elderly people find their balance improves, their walking pace quickens, and stairs become less of a challenge. Among these elders is Sara, 91, who had a lot of trouble walking after healing from a serious hip fracture. But after starting a weight-lifting program in which she practiced either leg presses or leg curls three times a week, she was able to walk a quarter of a mile without assistance and pedal a stationary bike. "I feel better physically and mentally; I feel wonderful inside and out," Sara told the authors of the book Successful Aging (Dell, 1999). " I must go for that exercise three times a week, I must. You have to push yourself."

Seniors and Weightlifting: Never Too Late - Consumer Health News | HealthDay

Seniors and Weightlifting: Never Too Late
Seniors and Weightlifting: Never Too Late
Chris Woolston
Should seniors lift weights?
What are the benefits of weightlifting for seniors?
How can I get started?
References

The American College of Sports Medicine now recommends weight training for all people over 50, and even people well into their 90s can benefit. A group of nursing home residents ranging in age from 87 to 96 improved their muscle strength by almost 180 percent after just eight weeks of weightlifting, also known as strength training. Adding that much strength is almost like rolling back the clock. Even frail elderly people find their balance improves, their walking pace quickens, and stairs become less of a challenge. Among these elders is Sara, 91, who had a lot of trouble walking after healing from a serious hip fracture. But after starting a weight-lifting program in which she practiced either leg presses or leg curls three times a week, she was able to walk a quarter of a mile without assistance and pedal a stationary bike. "I feel better physically and mentally; I feel wonderful inside and out," Sara told the authors of the book Successful Aging (Dell, 1999). " I must go for that exercise three times a week, I must. You have to push yourself."

Strength Training: How Many Days Per Week? – Healthy.net Strength Training: How Many Days Per Week?
Strength Training: How Many Days Per Week? The first study involved 33 college-age subjects and examined strength gains using the bench press exercise. As shown in Table 1, the trainees who performed two workouts per week increased their bench press strength by 17 percent, and the trainees who performed three workouts per week increased their bench press strength by 24 percent. Although both training groups made significant improvements, the rate of strength-development for the two-workouts-a-week program was about 70 percent of that of the three-workouts-a-week program. The second study included 48 middle-aged, mostly male subjects and examined lean (muscle) weight gains using a 12-station Nautilus circuit. As presented in Table 1, the trainees who performed two workouts a week increased their lean weight by 3.0 pounds, and the trainees who performed three workouts a week increased their lean weight by 3.9 pounds. Although both training groups made significant improvements, the rate of muscle development for the two-workouts-a-week program was almost 80 percent that of the three-workouts-a-week program. We recently analyzed body composition data on more than 1,100 men and women who completed our eight-week Keeping Fit program during the past five years. The 716 subjects who strength trained three days per week gained 2.5 pounds of lean weight and lost 4.6 pounds of fat weight. The 416 subjects who strength trained two days per week gained 2.2 pounds of lean weight and lost 4.0 pounds of fat weight. On a comparative basis, the twice-a-week trainees added about 85 percent as much lean weight and lost about 85 percent as much fat weight as the three-times-a-week trainees.