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
 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

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.

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.

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.

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.

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.

Recommended balance training programs for older adults – Human Kinetics Recommended balance training programs for older adults
Recommended balance training programs for older adults
This is an excerpt from Advanced Fitness Assessment and Exercise Prescription 7th Edition With Online Video by Vivian Heyward & Ann Gibson.
Designing Balance Training Programs
Recommendations for Balance Training Programs (ACSM 2009b)
Balance Training Exercise Prescription
Balance Training Programs
Sample Multimodal Balance Training Program
Client data
Guidelines for Designing Balance Training Programs for Older Adults (Granacher 2011)
 At the end of this 6 mo program, strength, balance, and gait endurance of older adults were significantly improved. Those who attended classes 2 days/wk improved more than those averaging only once per week. Does resistance training improve balance? Improved balance is often mentioned as one of the benefits of resistance training. Muscle weakness is one intrinsic factor related to balance disorders and risk of falling. Reduced muscle strength, especially in the lower extremities, affects one's ability to perform ADLs such as stair climbing or standing from a seated position. Orr and colleagues (2008) published the first systematic review of studies that assessed the effect of progressive resistance exercise training on balance of older adults. They noted that only a small percentage of balance outcome measures were significantly improved due to resistance training: static balance (26%), dynamic balance (14%), functional balance (57%), and computerized dynamic posturography (8%). Thus, resistance training as an isolated intervention does not consistently improve balance of older adults.

Recommended balance training programs for older adults – Human Kinetics

Recommended balance training programs for older adults
Recommended balance training programs for older adults
This is an excerpt from Advanced Fitness Assessment and Exercise Prescription 7th Edition With Online Video by Vivian Heyward & Ann Gibson.
Designing Balance Training Programs
Recommendations for Balance Training Programs (ACSM 2009b)
Balance Training Exercise Prescription
Balance Training Programs
Sample Multimodal Balance Training Program
Client data
Guidelines for Designing Balance Training Programs for Older Adults (Granacher 2011)

At the end of this 6 mo program, strength, balance, and gait endurance of older adults were significantly improved. Those who attended classes 2 days/wk improved more than those averaging only once per week. Does resistance training improve balance? Improved balance is often mentioned as one of the benefits of resistance training. Muscle weakness is one intrinsic factor related to balance disorders and risk of falling. Reduced muscle strength, especially in the lower extremities, affects one's ability to perform ADLs such as stair climbing or standing from a seated position. Orr and colleagues (2008) published the first systematic review of studies that assessed the effect of progressive resistance exercise training on balance of older adults. They noted that only a small percentage of balance outcome measures were significantly improved due to resistance training: static balance (26%), dynamic balance (14%), functional balance (57%), and computerized dynamic posturography (8%). Thus, resistance training as an isolated intervention does not consistently improve balance of 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.
 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.

5 Key Strength Training Tips for Older Adults - Aaptiv
Try it free
Fitness
Running
Strength Training
Cycling
Elliptical
Beginner Fitness
Outdoor Running
Stair Climber
HIIT
Yoga
Meditation
Nutrition
Recipes
Food
Health
Pregnancy
Older Adult Fitness
Weight Loss
Expert Advice
Select Category Beginner Fitness (57) Cycling (16) Elliptical (13) Expert Advice (252) Fitness (655) Food (249) Health (481) HIIT (20) Meditation (13) Music (9) Nutrition (299) Older Adult Fitness (33) Outdoor Running (42) Pregnancy (72) Recipes (42) Running (108) Stair Climber (14) Strength Training (146) Uncategorized (1) Weight Loss (47) Yoga (46)
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.

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. "

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. "

Recommended balance training programs for older adults – Human Kinetics Recommended balance training programs for older adults
Recommended balance training programs for older adults
This is an excerpt from Advanced Fitness Assessment and Exercise Prescription 7th Edition With Online Video by Vivian Heyward & Ann Gibson.
Designing Balance Training Programs
Recommendations for Balance Training Programs (ACSM 2009b)
Balance Training Exercise Prescription
Balance Training Programs
Sample Multimodal Balance Training Program
Client data
Guidelines for Designing Balance Training Programs for Older Adults (Granacher 2011)
 Takeshima and associates (2007) compared the effects of aerobic, resistance, balance, flexibility, and tai chi training on the functional fitness of older adults. Exercise programs were performed for 12 wk, 2 days/wk, for each exercise training mode except for the aerobic training (3 days/wk for 90 min). While resistance training elicited the greatest improvement (31%) in upper body strength, balance training produced the greatest increase in lower body strength (40%). Resistance training, tai chi, and balance training each produced similar gains in balance and agility (10%). Hill and colleagues (2007) examined the effects of physical activity that combined yoga, tai chi, and resistance training. At the end of this 6 mo program, strength, balance, and gait endurance of older adults were significantly improved. Those who attended classes 2 days/wk improved more than those averaging only once per week. Does resistance training improve balance? Improved balance is often mentioned as one of the benefits of resistance training. Muscle weakness is one intrinsic factor related to balance disorders and risk of falling.

Takeshima and associates (2007) compared the effects of aerobic, resistance, balance, flexibility, and tai chi training on the functional fitness of older adults. Exercise programs were performed for 12 wk, 2 days/wk, for each exercise training mode except for the aerobic training (3 days/wk for 90 min). While resistance training elicited the greatest improvement (31%) in upper body strength, balance training produced the greatest increase in lower body strength (40%). Resistance training, tai chi, and balance training each produced similar gains in balance and agility (10%). Hill and colleagues (2007) examined the effects of physical activity that combined yoga, tai chi, and resistance training. At the end of this 6 mo program, strength, balance, and gait endurance of older adults were significantly improved. Those who attended classes 2 days/wk improved more than those averaging only once per week. Does resistance training improve balance? Improved balance is often mentioned as one of the benefits of resistance training. Muscle weakness is one intrinsic factor related to balance disorders and risk of falling.

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:

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.

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.

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.

Pros and Cons of Training One Body Part Per Day • Cathe Friedrich Pros and Cons of Training One Body Part Per Day
Pros and Cons of Training One Body Part Per Day
Advantages of Training One Body Part Per Day
Cons of Working One Muscle Group per Session
Tips for Training One Body Part per Week
The Bottom Line
References:
Related Cathe Friedrich Workout DVDs
 You might wonder whether you’re sacrificing strength gains when you only hit each muscle group once a week. A study published in the British Journal of Sports Medicine involving older adults showed you CAN make significant strength gains training only once per week. As some fitness experts say, you may not need to train your muscles as often as you think you do. Cons of Working One Muscle Group per Session
Focusing on a single muscle group per session also has some disadvantages. For one, training a single body part at a time doesn’t mimic the functional movements you do in everyday life. Muscles are designed to work together to carry out a particular movement. For example, when you bend over to pick something up, you use muscles in your core, back, and upper body. Training a single muscle group at a time doesn’t as effectively train muscles to work together to do the movements you do in everyday life. So, taking this approach does less to enhance your functional skills. Working a single muscle group at a time also burns fewer calories than a total body workout where you do more compound movements that work multiple muscle groups at the same time.

Pros and Cons of Training One Body Part Per Day • Cathe Friedrich

Pros and Cons of Training One Body Part Per Day
Pros and Cons of Training One Body Part Per Day
Advantages of Training One Body Part Per Day
Cons of Working One Muscle Group per Session
Tips for Training One Body Part per Week
The Bottom Line
References:
Related Cathe Friedrich Workout DVDs

You might wonder whether you’re sacrificing strength gains when you only hit each muscle group once a week. A study published in the British Journal of Sports Medicine involving older adults showed you CAN make significant strength gains training only once per week. As some fitness experts say, you may not need to train your muscles as often as you think you do. Cons of Working One Muscle Group per Session
Focusing on a single muscle group per session also has some disadvantages. For one, training a single body part at a time doesn’t mimic the functional movements you do in everyday life. Muscles are designed to work together to carry out a particular movement. For example, when you bend over to pick something up, you use muscles in your core, back, and upper body. Training a single muscle group at a time doesn’t as effectively train muscles to work together to do the movements you do in everyday life. So, taking this approach does less to enhance your functional skills. Working a single muscle group at a time also burns fewer calories than a total body workout where you do more compound movements that work multiple muscle groups at the same time.

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?

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.

Pros and Cons of Training One Body Part Per Day • Cathe Friedrich Pros and Cons of Training One Body Part Per Day
Pros and Cons of Training One Body Part Per Day
Advantages of Training One Body Part Per Day
Cons of Working One Muscle Group per Session
Tips for Training One Body Part per Week
The Bottom Line
References:
Related Cathe Friedrich Workout DVDs
 One caveat: When you work your entire body each time you train, you may not have the time or energy to maximally stimulate each muscle group. Some muscles may get short-changed. Make sure you have the mentality to focus intensely on one muscle group each session. If you do, training one muscle group per session saves time because you still have time to fit in a cardio session. You might wonder whether you’re sacrificing strength gains when you only hit each muscle group once a week. A study published in the British Journal of Sports Medicine involving older adults showed you CAN make significant strength gains training only once per week. As some fitness experts say, you may not need to train your muscles as often as you think you do. Cons of Working One Muscle Group per Session
Focusing on a single muscle group per session also has some disadvantages. For one, training a single body part at a time doesn’t mimic the functional movements you do in everyday life.

One caveat: When you work your entire body each time you train, you may not have the time or energy to maximally stimulate each muscle group. Some muscles may get short-changed. Make sure you have the mentality to focus intensely on one muscle group each session. If you do, training one muscle group per session saves time because you still have time to fit in a cardio session. You might wonder whether you’re sacrificing strength gains when you only hit each muscle group once a week. A study published in the British Journal of Sports Medicine involving older adults showed you CAN make significant strength gains training only once per week. As some fitness experts say, you may not need to train your muscles as often as you think you do. Cons of Working One Muscle Group per Session
Focusing on a single muscle group per session also has some disadvantages. For one, training a single body part at a time doesn’t mimic the functional movements you do in everyday life.

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:
 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 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!

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!

Can You Get Stronger Lifting Once Per Week? (Yes, Here's How) — Fitbod
 If you were looking at this data as a high-performance strength coach, you would conclude that perhaps shorter, more frequent training sessions are advantageous for your athletes. But remember, we are not professional athletes looking to maximize every small detail of our training program. Key takeaway: Even a 1-day per week training split can lead to significant strength gains of up to 53% for the upper body and 58% for the lower body. Study #2: 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.

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

If you were looking at this data as a high-performance strength coach, you would conclude that perhaps shorter, more frequent training sessions are advantageous for your athletes. But remember, we are not professional athletes looking to maximize every small detail of our training program. Key takeaway: Even a 1-day per week training split can lead to significant strength gains of up to 53% for the upper body and 58% for the lower body. Study #2: 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.

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.

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

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.

How Much Training is Necessary to Maintain Strength and Muscle? - Bret Contreras How Much Training is Necessary to Maintain Strength and Muscle?
How Much Training is Necessary to Maintain Strength and Muscle?
How Low Can You Go
Exercise dosing to retain resistance training adaptations in young and older adults
Phase I
Phase II
Conclusion and Practical Applications
 3 sets of 8-12 reps of leg extensions with 90 sec rest in between sets
3 sets of 8-12 reps of leg presses with 90 sec rest in between sets
3 sets of 8-12 reps of squats with 90 sec rest in between sets
This equated to 27 sets per week. Sets were taken to or close to failure. Loads were increased consistently throughout the 4 months (progressive overload was utilized). During these 4 months,
Younger adults increased type II vastus lateralis cross-sectional area by 37%, type I vastus lateralis cross-sectional area by 22%, increased thigh lean mass by 5.6%, and increased knee extension 1RM strength by 38%
Older adults increased type II vastus lateralis cross-sectional area by 28%, type I vastus lateralis cross-sectional area by 14%, increased thigh lean mass by 4.2%, and increased knee extension 1RM strength by 36%. Phase II
Now, onto the cool part. After the 16 weeks of intense training, the researchers then split the subjects into 3 groups: A detraining group that did no training at all (0 total sets per week) for 32 weeks
A 1/3 training group that did the same workout but only 1 day per week instead of 3 days per week (9 total sets per week) for 32 weeks
A 1/9 training group that did just one set of leg extensions, leg presses, and squats 1 day per week (3 total sets per week) for 32 weeks
Here were the results: Younger detrained adults lost 5.8% thigh lean mass and lost 4.0% knee extension 1RM strength
Older detrained adults lost 7.4% thigh lean mass and lost 10.1% knee extension 1RM strength
Younger 1/3 trained adults lost .2% thigh lean mass and gained 9.0% knee extension 1RM strength
Older 1/3 trained adults lost 2.7% thigh lean mass and gained 5.9% knee extension 1RM strength
Younger 1/9 trained adults lost 1.5% thigh lean mass and gained 7.5% knee extension 1RM strength
Older 1/9 trained adults lost 2.6% thigh lean mass and gained 5.8% knee extension 1RM strength
In addition, as you can see in the graph below, the younger 1/3 group gained vastus

How Much Training is Necessary to Maintain Strength and Muscle? - Bret Contreras

How Much Training is Necessary to Maintain Strength and Muscle?
How Much Training is Necessary to Maintain Strength and Muscle?
How Low Can You Go
Exercise dosing to retain resistance training adaptations in young and older adults
Phase I
Phase II
Conclusion and Practical Applications

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!

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. (

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.

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.

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 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.

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
 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. A control group experienced losses in strength, bone, and balance. Health care team roles
Health professionals in nursing, rehabilitation, occupational therapy, and physical therapy may specialize in some aspect of strength training as part of their jobs. Some orthopedic surgeons specialize in sports medicine, overseeing the conditioning of athletes, as well as injuries related to a variety of professional and recreational sports. Exercise physiologists become versed in the science behind exercise, muscle, and movement. Personal trainers and other strength training professionals may assist a person with their program.

Strength Training | Encyclopedia.com

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. A control group experienced losses in strength, bone, and balance. Health care team roles
Health professionals in nursing, rehabilitation, occupational therapy, and physical therapy may specialize in some aspect of strength training as part of their jobs. Some orthopedic surgeons specialize in sports medicine, overseeing the conditioning of athletes, as well as injuries related to a variety of professional and recreational sports. Exercise physiologists become versed in the science behind exercise, muscle, and movement. Personal trainers and other strength training professionals may assist a person with their program.

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
 For this non-trivial chunk of the population, the basic message of this article is going to be especially true. ( A few people way out on the edge of the bell curve may literally not respond at all — they might as well not go — but I suspect that’s extremely rare.) It’s even possible that there’s significant variation within the same person: that some muscles respond and others don’t! Exercise is Power: 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.

For this non-trivial chunk of the population, the basic message of this article is going to be especially true. ( A few people way out on the edge of the bell curve may literally not respond at all — they might as well not go — but I suspect that’s extremely rare.) It’s even possible that there’s significant variation within the same person: that some muscles respond and others don’t! Exercise is Power: 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.

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
 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: Biological Sciences and Medical Sciences: Skeletal Muscle Hypertrophy Following Resistance Training Is Accompanied by a Fiber Type-Specific Increase in Satellite Cell Content in Elderly Men
Strength Training Past 50-2nd Edition; Wayne L. Wescott, Thomas R. Baechle
Fitness Professional’s Guide to Strength Training Older Adults – 2nd Edition; Thomas R. Baechle, Wayne Wescott
National Strength and Conditioning Association: Strength Training for Muscle Building
Writer Bio
Kim Nunley has been screenwriting and working as an online health and fitness writer since 2005.

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

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: Biological Sciences and Medical Sciences: Skeletal Muscle Hypertrophy Following Resistance Training Is Accompanied by a Fiber Type-Specific Increase in Satellite Cell Content in Elderly Men
Strength Training Past 50-2nd Edition; Wayne L. Wescott, Thomas R. Baechle
Fitness Professional’s Guide to Strength Training Older Adults – 2nd Edition; Thomas R. Baechle, Wayne Wescott
National Strength and Conditioning Association: Strength Training for Muscle Building
Writer Bio
Kim Nunley has been screenwriting and working as an online health and fitness writer since 2005.

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!
 While there can be other causes of osteoporosis, and it may need to be managed medically, there is plenty of evidence that exercise can improve bone density. Weight-bearing aerobic exercise and strength training increase density and reduce the risks of breaks. Strength Training Increases Muscle Mass
By the age of 70, the average adult has lost 25 percent of muscle mass. And this is due mostly to disuse and inactivity. Any kind of exercise can reverse this loss and build muscle mass and strength, but weight lifting, strength training, and resistance training are best. Improving Functional Movement
Increasing strength through training is essential for improving overall function. Older adults can gain more mobility, walk farther, and even reduce the need for assistive devices like canes and walkers with regular strength training. Building strength also helps with all kinds of other functional movements, like sitting or getting in the bathtub. This in turn just makes life easier and opens up access to more activities. Better Body Composition
Older adults, especially women, tend to gain more fat while they lose muscle mass.

While there can be other causes of osteoporosis, and it may need to be managed medically, there is plenty of evidence that exercise can improve bone density. Weight-bearing aerobic exercise and strength training increase density and reduce the risks of breaks. Strength Training Increases Muscle Mass
By the age of 70, the average adult has lost 25 percent of muscle mass. And this is due mostly to disuse and inactivity. Any kind of exercise can reverse this loss and build muscle mass and strength, but weight lifting, strength training, and resistance training are best. Improving Functional Movement
Increasing strength through training is essential for improving overall function. Older adults can gain more mobility, walk farther, and even reduce the need for assistive devices like canes and walkers with regular strength training. Building strength also helps with all kinds of other functional movements, like sitting or getting in the bathtub. This in turn just makes life easier and opens up access to more activities. Better Body Composition
Older adults, especially women, tend to gain more fat while they lose muscle mass.

Promoting and Prescribing Exercise in the Elderly - American Family Physician Promoting and Prescribing Exercise for the Elderly
Promoting and Prescribing Exercise for the Elderly
Benefits of Exercise
View/Print Table
Benefits of Exercise in Older Adults
Illustrative Cases
CASE 1
CASE 2
Strength Training
Preparticipation Screening
HISTORY AND PHYSICAL
EXERCISE STRESS TESTING
The Exercise Prescription
Promoting Physical Activity
Overcoming Barriers to Exercise
View/Print Table
Common Barriers to Exercise in Older Adults
Additional Considerations
The Authors
REFERENCES
Continue reading from February 1, 2002
 Strength Training
Although the positive benefits of aerobic exercise are widely accepted, the importance of resistance training in the older population has also become increasingly apparent. Muscle strength declines by 15 percent per decade after age 50 and 30 percent per decade after age 70. 1 This is principally the result of sarcopenia (loss of muscle mass) and occurs to a greater degree in older women than men. Results from the Framingham disability study 13 demonstrate that 45 percent of women older than 65 years and 65 percent older than 75 years cannot lift 10 lb. Resistance training can result in 25 to 100 percent, or more, strength gains in older adults through muscle hypertrophy and, presumably, increased motor unit recruitment. 1, 14
Strength is intrinsic to daily function, especially in the very elderly. Most of the variance in walking speed in the elderly is related to leg strength, and increased strength has been shown to improve walking endurance and stair-climbing power. Strength training also improves nitrogen balance and can, combined with adequate nutrition, prevent muscle wasting in institutionalized elderly persons. 14, 15
The rise in heart rate and blood pressure with resistance work is largely proportional to the percent of maximal voluntary contraction (MVC). Consequently, minimal lifting (e.g., routine housework) can produce a dramatic rise in the rate-pressure product in weak, elderly patients.

Promoting and Prescribing Exercise in the Elderly - American Family Physician

Promoting and Prescribing Exercise for the Elderly
Promoting and Prescribing Exercise for the Elderly
Benefits of Exercise
View/Print Table
Benefits of Exercise in Older Adults
Illustrative Cases
CASE 1
CASE 2
Strength Training
Preparticipation Screening
HISTORY AND PHYSICAL
EXERCISE STRESS TESTING
The Exercise Prescription
Promoting Physical Activity
Overcoming Barriers to Exercise
View/Print Table
Common Barriers to Exercise in Older Adults
Additional Considerations
The Authors
REFERENCES
Continue reading from February 1, 2002

Strength Training
Although the positive benefits of aerobic exercise are widely accepted, the importance of resistance training in the older population has also become increasingly apparent. Muscle strength declines by 15 percent per decade after age 50 and 30 percent per decade after age 70. 1 This is principally the result of sarcopenia (loss of muscle mass) and occurs to a greater degree in older women than men. Results from the Framingham disability study 13 demonstrate that 45 percent of women older than 65 years and 65 percent older than 75 years cannot lift 10 lb. Resistance training can result in 25 to 100 percent, or more, strength gains in older adults through muscle hypertrophy and, presumably, increased motor unit recruitment. 1, 14
Strength is intrinsic to daily function, especially in the very elderly. Most of the variance in walking speed in the elderly is related to leg strength, and increased strength has been shown to improve walking endurance and stair-climbing power. Strength training also improves nitrogen balance and can, combined with adequate nutrition, prevent muscle wasting in institutionalized elderly persons. 14, 15
The rise in heart rate and blood pressure with resistance work is largely proportional to the percent of maximal voluntary contraction (MVC). Consequently, minimal lifting (e.g., routine housework) can produce a dramatic rise in the rate-pressure product in weak, elderly patients.

How to Get Stronger With 7 Simple Exercises | SELF How to Get Stronger With 7 Simple Exercises
Fitness
How to Get Stronger With 7 Simple Exercises
What are the benefits of getting stronger?
How to train to get stronger
The best exercises to build and maintain strength.
1. Squat
2. Deadlift
3. Glute Bridge
4. Push-Up
5. Bent-Over Row
6. Hollow-Body Hold
7. Single-Leg Moves
Related:
 “Resistance training, whether it’s moving your own body weight or moving external weights, is a great way to help your body stay functional and healthy for the long run,” says Sivan Fagan, an ACE-certified personal trainer and owner of Strong With Sivan in Baltimore, Maryland. Building strength now can help you perform everyday movements more easily, whether it’s picking up a heavy box and walking across the room with it, pushing a heavy object back on an overhead shelf, or even getting up off the floor quickly and easily. And building balanced strength—like making sure you are focusing on all muscle groups—is important because it can help prevent injury by making sure other muscles aren’t overcompensating. As you get older, muscle strength becomes even more important. Resistance training helps older adults improve balance, build bone density, reduce the risk of falls, preserve independence, and even boost cognitive well-being, according to a 2019 position paper from the National Strength and Conditioning Association. The good news, too, is that once you gain strength and muscle, you don’t have to work out constantly to keep from losing it: The average person can maintain strength and muscle by strength training at least twice a week, the National Academy of Sports Medicine says. How to train to get stronger
The key to how to get stronger is compound movements, which involve multiple joints of the body and, therefore, multiple muscles. “Focusing on multi-joint, compound movements elicits the greatest muscle fiber recruitment,” says Jeffrey Yellin, D.P.T., C.S.C.S.
Examples of multi-joint exercises include squats, which bring into play the hip and knee joints, and push-ups, which employ the elbow, wrist, and shoulder joints. Another key part of any quality weight-lifting workout is pushing and pulling exercises.

How to Get Stronger With 7 Simple Exercises | SELF

How to Get Stronger With 7 Simple Exercises
Fitness
How to Get Stronger With 7 Simple Exercises
What are the benefits of getting stronger?
How to train to get stronger
The best exercises to build and maintain strength.
1. Squat
2. Deadlift
3. Glute Bridge
4. Push-Up
5. Bent-Over Row
6. Hollow-Body Hold
7. Single-Leg Moves
Related:

Promoting and Prescribing Exercise in the Elderly - American Family Physician Promoting and Prescribing Exercise for the Elderly
Promoting and Prescribing Exercise for the Elderly
Benefits of Exercise
View/Print Table
Benefits of Exercise in Older Adults
Illustrative Cases
CASE 1
CASE 2
Strength Training
Preparticipation Screening
HISTORY AND PHYSICAL
EXERCISE STRESS TESTING
The Exercise Prescription
Promoting Physical Activity
Overcoming Barriers to Exercise
View/Print Table
Common Barriers to Exercise in Older Adults
Additional Considerations
The Authors
REFERENCES
Continue reading from February 1, 2002
 She does not have known osteoporosis or a history of fracture and is currently sedentary. On examination, this patient had some difficulty with eyes-closed balance and was unable to stand from a chair without using both armrests, indicating fairly significant leg weakness. She began her exercise program by focusing on balance and strength with a simple home routine based on chair exercises, 12 oz soup cans, and balancing on one leg while holding the kitchen counter. Because she is asymptomatic for coronary artery disease, she can begin a low-intensity aerobic program without further testing. Because of the cold weather, the patient chose to begin walking the ground floor of her large apartment building, adding time and distance as she gains endurance. Strength Training
Although the positive benefits of aerobic exercise are widely accepted, the importance of resistance training in the older population has also become increasingly apparent. Muscle strength declines by 15 percent per decade after age 50 and 30 percent per decade after age 70. 1 This is principally the result of sarcopenia (loss of muscle mass) and occurs to a greater degree in older women than men. Results from the Framingham disability study 13 demonstrate that 45 percent of women older than 65 years and 65 percent older than 75 years cannot lift 10 lb. Resistance training can result in 25 to 100 percent, or more, strength gains in older adults through muscle hypertrophy and, presumably, increased motor unit recruitment.

She does not have known osteoporosis or a history of fracture and is currently sedentary. On examination, this patient had some difficulty with eyes-closed balance and was unable to stand from a chair without using both armrests, indicating fairly significant leg weakness. She began her exercise program by focusing on balance and strength with a simple home routine based on chair exercises, 12 oz soup cans, and balancing on one leg while holding the kitchen counter. Because she is asymptomatic for coronary artery disease, she can begin a low-intensity aerobic program without further testing. Because of the cold weather, the patient chose to begin walking the ground floor of her large apartment building, adding time and distance as she gains endurance. Strength Training
Although the positive benefits of aerobic exercise are widely accepted, the importance of resistance training in the older population has also become increasingly apparent. Muscle strength declines by 15 percent per decade after age 50 and 30 percent per decade after age 70. 1 This is principally the result of sarcopenia (loss of muscle mass) and occurs to a greater degree in older women than men. Results from the Framingham disability study 13 demonstrate that 45 percent of women older than 65 years and 65 percent older than 75 years cannot lift 10 lb. Resistance training can result in 25 to 100 percent, or more, strength gains in older adults through muscle hypertrophy and, presumably, increased motor unit recruitment.

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?

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.

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
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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!
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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 Much Training is Necessary to Maintain Strength and Muscle? - Bret Contreras How Much Training is Necessary to Maintain Strength and Muscle?
How Much Training is Necessary to Maintain Strength and Muscle?
How Low Can You Go
Exercise dosing to retain resistance training adaptations in young and older adults
Phase I
Phase II
Conclusion and Practical Applications
 So next time you feel overwhelmed and find yourself wanting to quit training, just remember that you can keep your hard earned gains by training very infrequently (albeit extremely intensively). So now you have a cool anecdote pertaining to strength and hypertrophy retention during times of reduced training frequency and volume. But is there any research to support this? You’re damn right there is. Check out this link to a 2011 PubMed abstract published in Medicine and Science in Sports and Exercise – a highly reputable Sports Science journal: Exercise dosing to retain resistance training adaptations in young and older adults
Let me first commend the researchers on a badass study design. Having conducted studies myself, I can appreciate the amount of work that went into this study – they trained 70 subjects for 48 total weeks (almost an entire year!) and recorded numerous variables of interest throughout the entire study period. There are other studies too that examine detraining, but in this article I’m going to focus on this study simply because it’s the most comprehensive to date. Phase I
The researchers first took the 70 adult males (31 adults were age 60-75 and 39 adults were age 20-35) through a rigorous 16-week training regimen that had them performing the following workout 3 times per week:

So next time you feel overwhelmed and find yourself wanting to quit training, just remember that you can keep your hard earned gains by training very infrequently (albeit extremely intensively). So now you have a cool anecdote pertaining to strength and hypertrophy retention during times of reduced training frequency and volume. But is there any research to support this? You’re damn right there is. Check out this link to a 2011 PubMed abstract published in Medicine and Science in Sports and Exercise – a highly reputable Sports Science journal: Exercise dosing to retain resistance training adaptations in young and older adults
Let me first commend the researchers on a badass study design. Having conducted studies myself, I can appreciate the amount of work that went into this study – they trained 70 subjects for 48 total weeks (almost an entire year!) and recorded numerous variables of interest throughout the entire study period. There are other studies too that examine detraining, but in this article I’m going to focus on this study simply because it’s the most comprehensive to date. Phase I
The researchers first took the 70 adult males (31 adults were age 60-75 and 39 adults were age 20-35) through a rigorous 16-week training regimen that had them performing the following workout 3 times per 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!
 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).

Exercise Prescriptions in Older Adults - American Family Physician Exercise Prescriptions in Older Adults
Exercise Prescriptions in Older Adults
SORT: KEY RECOMMENDATIONS FOR PRACTICE
BEST PRACTICES IN GERIATRIC MEDICINE: RECOMMENDATIONS FROM THE CHOOSING WISELY CAMPAIGN
Important Considerations in Older Adults
Sedentary Behavior vs. Physical Activity
Key Components of an Exercise Prescription
Common Terms in an Exercise Prescription and Examples of Physical Activities
Recommendations for Physical Activity in Older Adults
GOAL SETTING
Sample Exercise Prescription
AEROBIC AND RESISTANCE EXERCISE
FLEXIBILITY OR STRETCHING EXERCISES
BALANCE AND PROPRIOCEPTIVE TRAINING
Monitoring Progress
Older Adults with Chronic Medical Conditions
Physical Activity Recommendations for Patients with Specific Medical Conditions
OSTEOARTHRITIS
DIABETES MELLITUS
OBESITY
OSTEOPOROSIS
COGNITIVE IMPAIRMENT
Enlarge Print
Physical Activity Resources for Clinicians and Patients
 1 Only 16% of older adults met national guideline recommendations for physical activity, which are at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity and two or more days of muscle-strengthening activities per week. 1 Barriers to exercise include a lack of knowledge, lack of motivation, and poor health. 2
Enlarge Print
SORT: KEY RECOMMENDATIONS FOR PRACTICE
Clinical recommendation
Evidence rating
References
For older adults, any physical activity is better than being sedentary. Reducing sedentary time has cardiovascular, metabolic, and functional benefits. B
10, 11, 14, 16, 24
Resistance training preserves muscle strength and physical functioning in older adults. A
21, 22
To promote and maintain health, older adults should aim for at least 150 minutes of moderate-intensity aerobic activity and two or more days of resistance training per week. B
21, 24, 30
Flexibility exercises improve and maintain joint range of movement in older adults. C
24
Balance exercises (e.g., tai chi, yoga) can improve or maintain physical function and reduce falls in older adults at risk of falling. A
20, 25
Physical activity decreases the risk of chronic diseases and enhances treatment.

Exercise Prescriptions in Older Adults - American Family Physician

Exercise Prescriptions in Older Adults
Exercise Prescriptions in Older Adults
SORT: KEY RECOMMENDATIONS FOR PRACTICE
BEST PRACTICES IN GERIATRIC MEDICINE: RECOMMENDATIONS FROM THE CHOOSING WISELY CAMPAIGN
Important Considerations in Older Adults
Sedentary Behavior vs. Physical Activity
Key Components of an Exercise Prescription
Common Terms in an Exercise Prescription and Examples of Physical Activities
Recommendations for Physical Activity in Older Adults
GOAL SETTING
Sample Exercise Prescription
AEROBIC AND RESISTANCE EXERCISE
FLEXIBILITY OR STRETCHING EXERCISES
BALANCE AND PROPRIOCEPTIVE TRAINING
Monitoring Progress
Older Adults with Chronic Medical Conditions
Physical Activity Recommendations for Patients with Specific Medical Conditions
OSTEOARTHRITIS
DIABETES MELLITUS
OBESITY
OSTEOPOROSIS
COGNITIVE IMPAIRMENT
Enlarge Print
Physical Activity Resources for Clinicians and Patients

1 Only 16% of older adults met national guideline recommendations for physical activity, which are at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity and two or more days of muscle-strengthening activities per week. 1 Barriers to exercise include a lack of knowledge, lack of motivation, and poor health. 2
Enlarge Print
SORT: KEY RECOMMENDATIONS FOR PRACTICE
Clinical recommendation
Evidence rating
References
For older adults, any physical activity is better than being sedentary. Reducing sedentary time has cardiovascular, metabolic, and functional benefits. B
10, 11, 14, 16, 24
Resistance training preserves muscle strength and physical functioning in older adults. A
21, 22
To promote and maintain health, older adults should aim for at least 150 minutes of moderate-intensity aerobic activity and two or more days of resistance training per week. B
21, 24, 30
Flexibility exercises improve and maintain joint range of movement in older adults. C
24
Balance exercises (e.g., tai chi, yoga) can improve or maintain physical function and reduce falls in older adults at risk of falling. A
20, 25
Physical activity decreases the risk of chronic diseases and enhances treatment.

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.

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
 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. ( 62)
Muscle is metabolically active tissue; it utilizes calories to work, repair, and refuel itself. Fat, on the other hand, doesn’t use as much energy. We slowly lose muscle as part of the natural aging process, which means that the amount of calories we need each day starts to decrease, and it becomes easier to gain weight. Strength training regularly helps preserve lean muscle tissue and can even rebuild some that has been lost already.

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. ( 62)
Muscle is metabolically active tissue; it utilizes calories to work, repair, and refuel itself. Fat, on the other hand, doesn’t use as much energy. We slowly lose muscle as part of the natural aging process, which means that the amount of calories we need each day starts to decrease, and it becomes easier to gain weight. Strength training regularly helps preserve lean muscle tissue and can even rebuild some that has been lost already.

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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 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?

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
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It’s Never Too Late to Build Muscle
The Bigger Prize: Strength You Can’t See
Take Your Favorite SilverSneakers Classes Online!

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?

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
 Resistance training prevents loss of fat-free mass during dieting. Donnelly et al showed that size of muscle mass increased in those following weight training along with liquid diet in comparison to those on diet alone. The study also reported a 76% loss of fat mass. The frequency of resistance training sessions does not need to be intense in order to see results. Twice weekly strength training is said to be sufficient for middle-aged women to prevent age associated weight gain. 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.

Resistance training prevents loss of fat-free mass during dieting. Donnelly et al showed that size of muscle mass increased in those following weight training along with liquid diet in comparison to those on diet alone. The study also reported a 76% loss of fat mass. The frequency of resistance training sessions does not need to be intense in order to see results. Twice weekly strength training is said to be sufficient for middle-aged women to prevent age associated weight gain. 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.

Exercise: The Cellular 'Fountain of Youth' Exercise: The Cellular 'Fountain of Youth'
Exercise: The Cellular 'Fountain of Youth'
Latest Exercise & Fitness News
QUESTION
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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'
Latest Exercise & Fitness News
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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.

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

Can You Regain Muscle Mass After Age 50? - Aaptiv Can You Regain Muscle Mass After Age 50?
Can You Regain Muscle Mass After Age 50?
Why does muscle mass decline with age?
Is it possible to regain muscle mass after age 50?
“We lose, on average, ten pounds of lean muscle mass for every decade of adult life.”
How can you build muscle mass as you age?
What would a weekly workout plan look like?
What should I eat to build muscle mass?
 A study actually revealed that this can be done in as little as 40 minutes of strength training twice per week. The rate of muscle gain was the same for young adults, middle-aged adults, and older adults.” Research shows that physical activity can help stave off sarcopenia, similar to the impact of exercise on osteoporosis, adds Lam-Feist. Muscle loss can lead to frailty, which can cause falls or fractures. Frailty is often characterized by nutritional deficiencies, loss of balance and gait, and cognitive impairment. All of this means, says Lam-Feist, that regular workouts play a huge role in maintaining overall good health, stability, and bone density into old age. And that muscle wasting is preventable. “We lose, on average, ten pounds of lean muscle mass for every decade of adult life.” “It is 100% possible to regain or to build muscle mass at age 50 or older,” agrees Rufo. “ To build muscle mass, there should be a major focus on nutrition and diet.

Can You Regain Muscle Mass After Age 50? - Aaptiv

Can You Regain Muscle Mass After Age 50?
Can You Regain Muscle Mass After Age 50?
Why does muscle mass decline with age?
Is it possible to regain muscle mass after age 50?
“We lose, on average, ten pounds of lean muscle mass for every decade of adult life.”
How can you build muscle mass as you age?
What would a weekly workout plan look like?
What should I eat to build muscle mass?

A study actually revealed that this can be done in as little as 40 minutes of strength training twice per week. The rate of muscle gain was the same for young adults, middle-aged adults, and older adults.” Research shows that physical activity can help stave off sarcopenia, similar to the impact of exercise on osteoporosis, adds Lam-Feist. Muscle loss can lead to frailty, which can cause falls or fractures. Frailty is often characterized by nutritional deficiencies, loss of balance and gait, and cognitive impairment. All of this means, says Lam-Feist, that regular workouts play a huge role in maintaining overall good health, stability, and bone density into old age. And that muscle wasting is preventable. “We lose, on average, ten pounds of lean muscle mass for every decade of adult life.” “It is 100% possible to regain or to build muscle mass at age 50 or older,” agrees Rufo. “ To build muscle mass, there should be a major focus on nutrition and diet.

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!
 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. The younger girls performed one set of 10 strength exercises on child-sized machines, and the older girls performed one set of 10 strength exercises on standard resistance machines. Sixteen girls, with an average age of 10 years, completed the first study, training one or two days per week under the supervision of a personal trainer. As shown in Table 4, these skaters made significant improvements in muscle strength (31 lbs. to 43 lbs.) and vertical jump height (10.2 in.

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. The younger girls performed one set of 10 strength exercises on child-sized machines, and the older girls performed one set of 10 strength exercises on standard resistance machines. Sixteen girls, with an average age of 10 years, completed the first study, training one or two days per week under the supervision of a personal trainer. As shown in Table 4, these skaters made significant improvements in muscle strength (31 lbs. to 43 lbs.) and vertical jump height (10.2 in.

How Much Training is Necessary to Maintain Strength and Muscle? - Bret Contreras How Much Training is Necessary to Maintain Strength and Muscle?
How Much Training is Necessary to Maintain Strength and Muscle?
How Low Can You Go
Exercise dosing to retain resistance training adaptations in young and older adults
Phase I
Phase II
Conclusion and Practical Applications
 Exercise dosing to retain resistance training adaptations in young and older adults
Let me first commend the researchers on a badass study design. Having conducted studies myself, I can appreciate the amount of work that went into this study – they trained 70 subjects for 48 total weeks (almost an entire year!) and recorded numerous variables of interest throughout the entire study period. There are other studies too that examine detraining, but in this article I’m going to focus on this study simply because it’s the most comprehensive to date. Phase I
The researchers first took the 70 adult males (31 adults were age 60-75 and 39 adults were age 20-35) through a rigorous 16-week training regimen that had them performing the following workout 3 times per week: 3 sets of 8-12 reps of leg extensions with 90 sec rest in between sets
3 sets of 8-12 reps of leg presses with 90 sec rest in between sets
3 sets of 8-12 reps of squats with 90 sec rest in between sets
This equated to 27 sets per week. Sets were taken to or close to failure. Loads were increased consistently throughout the 4 months (progressive overload was utilized). During these 4 months,
Younger adults increased type II vastus lateralis cross-sectional area by 37%, type I vastus lateralis cross-sectional area by 22%, increased thigh lean mass by 5.6%, and increased knee extension 1RM strength by 38%
Older adults increased type II vastus lateralis cross-sectional area by 28%, type I vastus lateralis cross-sectional area by 14%, increased thigh lean mass by 4.2%, and increased knee extension 1RM strength by 36%. Phase II
Now, onto the cool part.

How Much Training is Necessary to Maintain Strength and Muscle?
How Much Training is Necessary to Maintain Strength and Muscle?
How Low Can You Go
Exercise dosing to retain resistance training adaptations in young and older adults
Phase I
Phase II
Conclusion and Practical Applications

Exercise dosing to retain resistance training adaptations in young and older adults
Let me first commend the researchers on a badass study design. Having conducted studies myself, I can appreciate the amount of work that went into this study – they trained 70 subjects for 48 total weeks (almost an entire year!) and recorded numerous variables of interest throughout the entire study period. There are other studies too that examine detraining, but in this article I’m going to focus on this study simply because it’s the most comprehensive to date. Phase I
The researchers first took the 70 adult males (31 adults were age 60-75 and 39 adults were age 20-35) through a rigorous 16-week training regimen that had them performing the following workout 3 times per week: 3 sets of 8-12 reps of leg extensions with 90 sec rest in between sets
3 sets of 8-12 reps of leg presses with 90 sec rest in between sets
3 sets of 8-12 reps of squats with 90 sec rest in between sets
This equated to 27 sets per week. Sets were taken to or close to failure. Loads were increased consistently throughout the 4 months (progressive overload was utilized). During these 4 months,
Younger adults increased type II vastus lateralis cross-sectional area by 37%, type I vastus lateralis cross-sectional area by 22%, increased thigh lean mass by 5.6%, and increased knee extension 1RM strength by 38%
Older adults increased type II vastus lateralis cross-sectional area by 28%, type I vastus lateralis cross-sectional area by 14%, increased thigh lean mass by 4.2%, and increased knee extension 1RM strength by 36%. Phase II
Now, onto the cool part.

Pros and Cons of Training One Body Part Per Day • Cathe Friedrich Pros and Cons of Training One Body Part Per Day
Pros and Cons of Training One Body Part Per Day
Advantages of Training One Body Part Per Day
Cons of Working One Muscle Group per Session
Tips for Training One Body Part per Week
The Bottom Line
References:
Related Cathe Friedrich Workout DVDs
 Although you can make muscle gains using a once a week training approach, the jury is still out as to whether it’s as effective as training more than once weekly. In one study, a group of men worked various muscle groups once per week while another group did a similar volume divided into three weekly sessions. After three months, the men who trained each muscle group once a week gained 5 pounds while the split training group gained 9 pounds. Tips for Training One Body Part per Week
If you take the approach of training one muscle group weekly, be sure you’re physically and mentally prepared to give your workout the volume and intensity you need to justify training it only once a week. If you have a sub-optimal workout, you’ll have to wait a week to work that muscle group again. If you have too many “slack” days, you won’t make progress due to the low frequency of training. If you’re going to train a body part only once every 5 to 7 days, you have to train it with focus and intensity. The Bottom Line
You can build strength and size training each muscle group only once per week, but you’ll have to hit the muscles you’re working hard. It’s a time expedient way to work out but not one that necessarily suits everyone. If you can only train two or three days per week, the body part a day approach obviously won’t work for you.

Pros and Cons of Training One Body Part Per Day • Cathe Friedrich

Pros and Cons of Training One Body Part Per Day
Pros and Cons of Training One Body Part Per Day
Advantages of Training One Body Part Per Day
Cons of Working One Muscle Group per Session
Tips for Training One Body Part per Week
The Bottom Line
References:
Related Cathe Friedrich Workout DVDs

Although you can make muscle gains using a once a week training approach, the jury is still out as to whether it’s as effective as training more than once weekly. In one study, a group of men worked various muscle groups once per week while another group did a similar volume divided into three weekly sessions. After three months, the men who trained each muscle group once a week gained 5 pounds while the split training group gained 9 pounds. Tips for Training One Body Part per Week
If you take the approach of training one muscle group weekly, be sure you’re physically and mentally prepared to give your workout the volume and intensity you need to justify training it only once a week. If you have a sub-optimal workout, you’ll have to wait a week to work that muscle group again. If you have too many “slack” days, you won’t make progress due to the low frequency of training. If you’re going to train a body part only once every 5 to 7 days, you have to train it with focus and intensity. The Bottom Line
You can build strength and size training each muscle group only once per week, but you’ll have to hit the muscles you’re working hard. It’s a time expedient way to work out but not one that necessarily suits everyone. If you can only train two or three days per week, the body part a day approach obviously won’t work for you.

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.

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.

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.”

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.”

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.

Can You Regain Muscle Mass After Age 50? - Aaptiv Can You Regain Muscle Mass After Age 50?
Can You Regain Muscle Mass After Age 50?
Why does muscle mass decline with age?
Is it possible to regain muscle mass after age 50?
“We lose, on average, ten pounds of lean muscle mass for every decade of adult life.”
How can you build muscle mass as you age?
What would a weekly workout plan look like?
What should I eat to build muscle mass?
 50% off today! Is it possible to regain muscle mass after age 50? The short answer? Absolutely. “ Yes, yes, yes—100 percent yes,” emphasizes Lobert. “ A study actually revealed that this can be done in as little as 40 minutes of strength training twice per week. The rate of muscle gain was the same for young adults, middle-aged adults, and older adults.” Research shows that physical activity can help stave off sarcopenia, similar to the impact of exercise on osteoporosis, adds Lam-Feist. Muscle loss can lead to frailty, which can cause falls or fractures. Frailty is often characterized by nutritional deficiencies, loss of balance and gait, and cognitive impairment.

50% off today! Is it possible to regain muscle mass after age 50? The short answer? Absolutely. “ Yes, yes, yes—100 percent yes,” emphasizes Lobert. “ A study actually revealed that this can be done in as little as 40 minutes of strength training twice per week. The rate of muscle gain was the same for young adults, middle-aged adults, and older adults.” Research shows that physical activity can help stave off sarcopenia, similar to the impact of exercise on osteoporosis, adds Lam-Feist. Muscle loss can lead to frailty, which can cause falls or fractures. Frailty is often characterized by nutritional deficiencies, loss of balance and gait, and cognitive impairment.

What Are the ACSM Guidelines for Strength Training? | SportsRec What Are the ACSM Guidelines for Strength Training?
What Are the ACSM Guidelines for Strength Training?
Finding Your Frequency
Deciding on Sets and Reps
Choosing Exercises
Learning Technique
 ACSM's most recent strength-training guidelines were established in 2011. Their position statement provides basic guidelines and principles to help you establish a strength training program. Finding Your Frequency
ACSM recommends that healthy adults train two to three times per week. If you are an older adult or have been sedentary, start with two times per week and choose light intensity exercises. Spread your resistance training sessions out throughout the week. ACSM suggests a 48 hour break between sessions. Deciding on Sets and Reps
ACSM recommends eight to 10 different exercises. Start by doing eight to 12 repetitions of each exercise to improve strength and power. To improve muscular endurance, increase to 10 to 15 repetitions. Select a weight that you reach fatigue within the given repetition range -- that's the point when you don't think you can lift one more repetition with proper form.

What Are the ACSM Guidelines for Strength Training? | SportsRec

What Are the ACSM Guidelines for Strength Training?
What Are the ACSM Guidelines for Strength Training?
Finding Your Frequency
Deciding on Sets and Reps
Choosing Exercises
Learning Technique

ACSM's most recent strength-training guidelines were established in 2011. Their position statement provides basic guidelines and principles to help you establish a strength training program. Finding Your Frequency
ACSM recommends that healthy adults train two to three times per week. If you are an older adult or have been sedentary, start with two times per week and choose light intensity exercises. Spread your resistance training sessions out throughout the week. ACSM suggests a 48 hour break between sessions. Deciding on Sets and Reps
ACSM recommends eight to 10 different exercises. Start by doing eight to 12 repetitions of each exercise to improve strength and power. To improve muscular endurance, increase to 10 to 15 repetitions. Select a weight that you reach fatigue within the given repetition range -- that's the point when you don't think you can lift one more repetition with proper form.

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):

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):

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.

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;

ACSM Revises Guidelines for Exercise to Maintain Fitness - Special Medical Reports - American Family Physician ACSM Revises Guidelines for Exercise to Maintain Fitness
Special Medical Reports
ACSM Revises Guidelines for Exercise to Maintain Fitness
Cardiorespiratory Fitness and Weight Control
Muscular Strength
Flexibility Training
 Muscular Strength
According to the recommendations, resistance training should be a part of a fitness program and of sufficient intensity to enhance muscular strength and endurance and to maintain a fat-free mass. One set of eight to 10 exercises that work the major muscle groups should be performed two or three days a week. The guidelines advocate for most persons eight to 12 repetitions (or to a near-fatigue level) of each exercise. Persons who are older or frail may benefit from 10 to 15 repetitions. The recommendations for resistance training are based on three factors: a practical amount of time to perform resistance training, the degree of training that results in improved muscular strength and endurance, and the suitability of the level of resistance training for most adults. With respect to the amount of time, the position stand notes that higher dropout rates occur when more than 60 minutes is required to complete a session. A previous study revealed that only 20 minutes is required to complete one set of weight-training exercises, whereas 50 minutes is required to complete three sets. While more frequent training and additional sets and repetitions may produce larger gains in strength, the difference in improvement is usually small in the average healthy adult, plus the average adult does not have the same goals as an athlete. In addition, more intense resistance training may increase the risk of orthopedic injury or a cardiac event in middle-aged and older participants.

ACSM Revises Guidelines for Exercise to Maintain Fitness - Special Medical Reports - American Family Physician

ACSM Revises Guidelines for Exercise to Maintain Fitness
Special Medical Reports
ACSM Revises Guidelines for Exercise to Maintain Fitness
Cardiorespiratory Fitness and Weight Control
Muscular Strength
Flexibility Training

Muscular Strength
According to the recommendations, resistance training should be a part of a fitness program and of sufficient intensity to enhance muscular strength and endurance and to maintain a fat-free mass. One set of eight to 10 exercises that work the major muscle groups should be performed two or three days a week. The guidelines advocate for most persons eight to 12 repetitions (or to a near-fatigue level) of each exercise. Persons who are older or frail may benefit from 10 to 15 repetitions. The recommendations for resistance training are based on three factors: a practical amount of time to perform resistance training, the degree of training that results in improved muscular strength and endurance, and the suitability of the level of resistance training for most adults. With respect to the amount of time, the position stand notes that higher dropout rates occur when more than 60 minutes is required to complete a session. A previous study revealed that only 20 minutes is required to complete one set of weight-training exercises, whereas 50 minutes is required to complete three sets. While more frequent training and additional sets and repetitions may produce larger gains in strength, the difference in improvement is usually small in the average healthy adult, plus the average adult does not have the same goals as an athlete. In addition, more intense resistance training may increase the risk of orthopedic injury or a cardiac event in middle-aged and older participants.

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

What Are the ACSM Guidelines for Strength Training? | SportsRec What Are the ACSM Guidelines for Strength Training?
What Are the ACSM Guidelines for Strength Training?
Finding Your Frequency
Deciding on Sets and Reps
Choosing Exercises
Learning Technique
 What Are the ACSM Guidelines for Strength Training? | SportsRec
Home Fitness Strength Training
What Are the ACSM Guidelines for Strength Training? By: Jolie Johnson
Fact Checked
Published: 17 August, 2011
The American College of Sports Medicine, founded in 1954, publishes physical activity guidelines for the public to take into consideration. ACSM's most recent strength-training guidelines were established in 2011. Their position statement provides basic guidelines and principles to help you establish a strength training program. Finding Your Frequency
ACSM recommends that healthy adults train two to three times per week. If you are an older adult or have been sedentary, start with two times per week and choose light intensity exercises. Spread your resistance training sessions out throughout the week.

What Are the ACSM Guidelines for Strength Training? | SportsRec
Home Fitness Strength Training
What Are the ACSM Guidelines for Strength Training? By: Jolie Johnson
Fact Checked
Published: 17 August, 2011
The American College of Sports Medicine, founded in 1954, publishes physical activity guidelines for the public to take into consideration. ACSM's most recent strength-training guidelines were established in 2011. Their position statement provides basic guidelines and principles to help you establish a strength training program. Finding Your Frequency
ACSM recommends that healthy adults train two to three times per week. If you are an older adult or have been sedentary, start with two times per week and choose light intensity exercises. Spread your resistance training sessions out throughout the week.

Maintaining Body Composition Success - InBody USA Maintaining Body Composition Success
Maintaining Body Composition Success
1. If you were overweight and lost a lot of body fat
Rebuilding your metabolism
The Cunningham Equation
370+ (21.6 x Lean Body Mass)
Maintaining healthy habits
2. If you were smaller and gaining size/muscle was your goal
Maintaining Muscle With Exercise
The importance of protein
Final thoughts
Regularly monitoring your body composition levels is the only way to know if your diet and exercise routine is working.
 Let’s explore what the science says about each of these. Maintaining Muscle With Exercise
After age 30, you start to lose as much as 3-5 percent of your body’s muscle mass every decade. Exercise—and particularly resistance training—can help you prevent muscle atrophy, especially when your nutrition is on point. Your exercise routine needs to remain consistent though in order to maintain body composition because Muscle strength begins to fade after just two weeks of inactivity. So how much exercise is enough to prevent muscle loss and maintain your gains? Currently Physical Activity Guidelines for American adults, published by the United States Department of Health and Human Services (HHS), center around three things: Avoiding inactivity. Doing aerobic activity (150 minutes/week of moderate-intensity aerobic physical activity or 75 minutes/week of vigorous-intensity activity). Strengthening muscles (2 or more days per week). Although one small study found that for older men (70+) one day per week of resistance training was enough to maintain muscle mass, most people will have success following the current recommend guideline of at least 2 days of strength training per week if you want to prevent muscle loss and maintain body composition.

Maintaining Body Composition Success - InBody USA

Maintaining Body Composition Success
Maintaining Body Composition Success
1. If you were overweight and lost a lot of body fat
Rebuilding your metabolism
The Cunningham Equation
370+ (21.6 x Lean Body Mass)
Maintaining healthy habits
2. If you were smaller and gaining size/muscle was your goal
Maintaining Muscle With Exercise
The importance of protein
Final thoughts
Regularly monitoring your body composition levels is the only way to know if your diet and exercise routine is working.

Let’s explore what the science says about each of these. Maintaining Muscle With Exercise
After age 30, you start to lose as much as 3-5 percent of your body’s muscle mass every decade. Exercise—and particularly resistance training—can help you prevent muscle atrophy, especially when your nutrition is on point. Your exercise routine needs to remain consistent though in order to maintain body composition because Muscle strength begins to fade after just two weeks of inactivity. So how much exercise is enough to prevent muscle loss and maintain your gains? Currently Physical Activity Guidelines for American adults, published by the United States Department of Health and Human Services (HHS), center around three things: Avoiding inactivity. Doing aerobic activity (150 minutes/week of moderate-intensity aerobic physical activity or 75 minutes/week of vigorous-intensity activity). Strengthening muscles (2 or more days per week). Although one small study found that for older men (70+) one day per week of resistance training was enough to maintain muscle mass, most people will have success following the current recommend guideline of at least 2 days of strength training per week if you want to prevent muscle loss and maintain body composition.

ACSM Revises Guidelines for Exercise to Maintain Fitness - Special Medical Reports - American Family Physician ACSM Revises Guidelines for Exercise to Maintain Fitness
Special Medical Reports
ACSM Revises Guidelines for Exercise to Maintain Fitness
Cardiorespiratory Fitness and Weight Control
Muscular Strength
Flexibility Training
 a practical amount of time to perform resistance training, the degree of training that results in improved muscular strength and endurance, and the suitability of the level of resistance training for most adults. With respect to the amount of time, the position stand notes that higher dropout rates occur when more than 60 minutes is required to complete a session. A previous study revealed that only 20 minutes is required to complete one set of weight-training exercises, whereas 50 minutes is required to complete three sets. While more frequent training and additional sets and repetitions may produce larger gains in strength, the difference in improvement is usually small in the average healthy adult, plus the average adult does not have the same goals as an athlete. In addition, more intense resistance training may increase the risk of orthopedic injury or a cardiac event in middle-aged and older participants. Flexibility Training
The recommendations state that flexibility exercises two or three days a week should be incorporated into the fitness program. At least four repetitions per muscle group should be completed at each session. Stretching exercises should mobilize the major muscle and tendon groups and may include static, proprioceptive neuromuscular facilitation and ballistic techniques. With the static technique, the tendons and muscles are slowly stretched and the stretched position is held for a period of time. Static stretches should be held for 10 to 30 seconds.

a practical amount of time to perform resistance training, the degree of training that results in improved muscular strength and endurance, and the suitability of the level of resistance training for most adults. With respect to the amount of time, the position stand notes that higher dropout rates occur when more than 60 minutes is required to complete a session. A previous study revealed that only 20 minutes is required to complete one set of weight-training exercises, whereas 50 minutes is required to complete three sets. While more frequent training and additional sets and repetitions may produce larger gains in strength, the difference in improvement is usually small in the average healthy adult, plus the average adult does not have the same goals as an athlete. In addition, more intense resistance training may increase the risk of orthopedic injury or a cardiac event in middle-aged and older participants. Flexibility Training
The recommendations state that flexibility exercises two or three days a week should be incorporated into the fitness program. At least four repetitions per muscle group should be completed at each session. Stretching exercises should mobilize the major muscle and tendon groups and may include static, proprioceptive neuromuscular facilitation and ballistic techniques. With the static technique, the tendons and muscles are slowly stretched and the stretched position is held for a period of time. Static stretches should be held for 10 to 30 seconds.

Strengthen Your Heart with Strength Training | SparkPeople Strengthen Your Heart with Strength Training
Strengthen Your Heart with Strength Training In addition, people with the following heart conditions should not lift weights, according to the AHA: Unstable coronary heart disease, such as those with angina
Congestive heart failure
Severe pulmonary hypertension
Severe, symptomatic aortic stenosis
Acute infection of the heart or tissues surrounding the heart
Uncontrolled high blood pressure (greater than 180/110 mmHg)
Aortic dissection
Marfan syndrome
As with any exercise program, it's important to talk to your doctor before you begin lifting weights to see if it's right for you. Your Weight-Lifting Plan for a Healthy Heart
Once cleared to exercise, it doesn't take much time to reap the heart-healthy benefits of resistance-training! The AHA recommends that healthy adults perform 8-10 strength-training exercises (to work the whole body) twice a week. They advise picking a resistance level that allows you to fatigue your muscles within 8-12 repetitions, but beginners and older or frailer individuals should use much lighter weights, aiming for 10-15 repetitions per set. Following these guidelines shouldn't take more than 20 to 30 minutes a couple times per week. The workout plans will help get you started, and you can meet with an experienced personal trainer at the gym to show you proper form if needed. All of the plans are designed to be done in circuit-training format where you quickly switch from an upper-body exercise to a lower-body move without resting between exercises; this will help elevate your heart rate so you burn calories and gain even more heart benefits! If you're new to strength training, read this reference guide first and follow these basic principles for safety and efficacy:

Strengthen Your Heart with Strength Training | SparkPeople

Strengthen Your Heart with Strength Training
Strengthen Your Heart with Strength Training

In addition, people with the following heart conditions should not lift weights, according to the AHA: Unstable coronary heart disease, such as those with angina
Congestive heart failure
Severe pulmonary hypertension
Severe, symptomatic aortic stenosis
Acute infection of the heart or tissues surrounding the heart
Uncontrolled high blood pressure (greater than 180/110 mmHg)
Aortic dissection
Marfan syndrome
As with any exercise program, it's important to talk to your doctor before you begin lifting weights to see if it's right for you. Your Weight-Lifting Plan for a Healthy Heart
Once cleared to exercise, it doesn't take much time to reap the heart-healthy benefits of resistance-training! The AHA recommends that healthy adults perform 8-10 strength-training exercises (to work the whole body) twice a week. They advise picking a resistance level that allows you to fatigue your muscles within 8-12 repetitions, but beginners and older or frailer individuals should use much lighter weights, aiming for 10-15 repetitions per set. Following these guidelines shouldn't take more than 20 to 30 minutes a couple times per week. The workout plans will help get you started, and you can meet with an experienced personal trainer at the gym to show you proper form if needed. All of the plans are designed to be done in circuit-training format where you quickly switch from an upper-body exercise to a lower-body move without resting between exercises; this will help elevate your heart rate so you burn calories and gain even more heart benefits! If you're new to strength training, read this reference guide first and follow these basic principles for safety and efficacy:

Strength Training with Resistance Bands Strength Training with Resistance Bands
Strength Training with Resistance Bands
How Resistance Bands Build Strength
Force Production
Resistance Band Research
Advantages of Resistance Band Training
Disadvantages of Resistance Band Training
Is ERT Functional Training?
ERT Strength Training Tips
 Elastic bands may also be used to strengthen specific muscles that can’t be activated with selectorized (muscle-specific) machines, such as the rotator cuff and peroneus longus (a muscle important to foot pronation). In addition, bands can also be used to perform flexibility or balance exercises. Resistance Band Research
According to the American College of Sports Medicine (ACSM), strength training is an important part of any well-rounded exercise program for all adults, including older adults. In 2008, the United Sates Department of Health and Human Services included strength training in national physical activity guidelines, recommending that two or more days a week, adults perform moderate to high intensity muscle strengthening activities of all the major muscle groups. Research demonstrates that ERT provides as much benefit in strength gains as the use of more expensive and bulky weight training equipment. a 2008 study by Colado & Triplett compared 10 weeks of elastic and machine based exercise at the same intensities. The researchers found no significant difference between the groups; both the elastic and machine based groups significantly increased their strength and muscle mass. Furthermore, the researchers pointed out that the elastic resistance exercisers benefited from lower cost and less pace for training compared to the machine based exercisers. Simply performing an exercise program for as little as six weeks with elastic resistance can increase strength 10 to 30 percent in both younger and older adults.

Strength Training with Resistance Bands

Strength Training with Resistance Bands
Strength Training with Resistance Bands
How Resistance Bands Build Strength
Force Production
Resistance Band Research
Advantages of Resistance Band Training
Disadvantages of Resistance Band Training
Is ERT Functional Training?
ERT Strength Training Tips

Elastic bands may also be used to strengthen specific muscles that can’t be activated with selectorized (muscle-specific) machines, such as the rotator cuff and peroneus longus (a muscle important to foot pronation). In addition, bands can also be used to perform flexibility or balance exercises. Resistance Band Research
According to the American College of Sports Medicine (ACSM), strength training is an important part of any well-rounded exercise program for all adults, including older adults. In 2008, the United Sates Department of Health and Human Services included strength training in national physical activity guidelines, recommending that two or more days a week, adults perform moderate to high intensity muscle strengthening activities of all the major muscle groups. Research demonstrates that ERT provides as much benefit in strength gains as the use of more expensive and bulky weight training equipment. a 2008 study by Colado & Triplett compared 10 weeks of elastic and machine based exercise at the same intensities. The researchers found no significant difference between the groups; both the elastic and machine based groups significantly increased their strength and muscle mass. Furthermore, the researchers pointed out that the elastic resistance exercisers benefited from lower cost and less pace for training compared to the machine based exercisers. Simply performing an exercise program for as little as six weeks with elastic resistance can increase strength 10 to 30 percent in both younger and older adults.

Quick and Dirty 3 Day Full Body Workout - Greatest Physiques Quick and Dirty 3 Day Full Body Workout
Quick and Dirty 3 Day Full Body Workout
When all you want is a quick and dirty fitness workout to target your full body in as little as 3 days
What does this program cover?
Full Body Circuit Workout
Research shows that circuit training gets you fit, fast
The most scientifically proven exercise system for fitness.
Benefits of circuit training:
Quick and Dirty High Intensity Interval Training
How does HIRT work?
What does the research say about high-intensity resistance training?
…and even if your fitness levels are low, you’ll benefits from a quick and dirty HIRT workout
Summary:
Quick and Dirty Full Body Workout
Show more
 In another study (this time using older guys as participants), HIRT was shown to result in significant strength gains, as well as vascular and metabolic health too [4]. The authors of the study suggested that a more traditional program where older adults are wrapped in cotton wool and only given light exercise just isn’t as effective as circuit training is. …and even if your fitness levels are low, you’ll benefits from a quick and dirty HIRT workout
You might be thinking that because they are so intense, high-intensity strength-based workouts don’t suit lower-fitness, untrained individuals. Well worry no more. In a study from PLoS ONE, 45 untrained exercisers were given a protocol of high-intensity weightlifting, similar to HIRT [5]. In as little as 9-weeks, they found that their muscle fitness had improved – even with as little as 2 workouts per week. Summary: HIRT uses short bursts of heavy weight training to boost energy expenditure, fitness and conditioning. A typical circuit involved 5-6 different exercises that cover a full-body approach. Each mini-circuit is 10-15 minutes in duration and uses heavy weights that are challenging for between 6-15 reps.

Quick and Dirty 3 Day Full Body Workout - Greatest Physiques

Quick and Dirty 3 Day Full Body Workout
Quick and Dirty 3 Day Full Body Workout
When all you want is a quick and dirty fitness workout to target your full body in as little as 3 days
What does this program cover?
Full Body Circuit Workout
Research shows that circuit training gets you fit, fast
The most scientifically proven exercise system for fitness.
Benefits of circuit training:
Quick and Dirty High Intensity Interval Training
How does HIRT work?
What does the research say about high-intensity resistance training?
…and even if your fitness levels are low, you’ll benefits from a quick and dirty HIRT workout
Summary:
Quick and Dirty Full Body Workout
Show more

In another study (this time using older guys as participants), HIRT was shown to result in significant strength gains, as well as vascular and metabolic health too [4]. The authors of the study suggested that a more traditional program where older adults are wrapped in cotton wool and only given light exercise just isn’t as effective as circuit training is. …and even if your fitness levels are low, you’ll benefits from a quick and dirty HIRT workout
You might be thinking that because they are so intense, high-intensity strength-based workouts don’t suit lower-fitness, untrained individuals. Well worry no more. In a study from PLoS ONE, 45 untrained exercisers were given a protocol of high-intensity weightlifting, similar to HIRT [5]. In as little as 9-weeks, they found that their muscle fitness had improved – even with as little as 2 workouts per week. Summary: HIRT uses short bursts of heavy weight training to boost energy expenditure, fitness and conditioning. A typical circuit involved 5-6 different exercises that cover a full-body approach. Each mini-circuit is 10-15 minutes in duration and uses heavy weights that are challenging for between 6-15 reps.

Recommended balance training programs for older adults – Human Kinetics Recommended balance training programs for older adults
Recommended balance training programs for older adults
This is an excerpt from Advanced Fitness Assessment and Exercise Prescription 7th Edition With Online Video by Vivian Heyward & Ann Gibson.
Designing Balance Training Programs
Recommendations for Balance Training Programs (ACSM 2009b)
Balance Training Exercise Prescription
Balance Training Programs
Sample Multimodal Balance Training Program
Client data
Guidelines for Designing Balance Training Programs for Older Adults (Granacher 2011)
 Recommended balance training programs for older adults – Human Kinetics
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Excerpts
Recommended balance training programs for older adults
Fitness & Health
Sport & Exercise Science
Physical Education
Strength & Conditioning
Sports Medicine
Sport Management
Dance
Recommended balance training programs for older adults
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This is an excerpt from Advanced Fitness Assessment and Exercise Prescription 7th Edition With Online Video by Vivian Heyward & Ann Gibson. Designing Balance Training Programs
The ACSM's 2008 "Physical Activity Guidelines for Americans" suggests balance training at least 3 days a week for inactive and active older adults (\gte\65 yr). In a position statement on exercise for older adults (Chodzko-Zajko et al. 2009), the ACSM also recommended that older adults engage in balance activities at least two times week. Recently, the ACSM expanded its position statement to include not only balance but additional neuromotor skills - agility, gait, coordination, and proprioception (Garber et al. 2011). Neuromotor exercise training is specifically recommended for older adults who have poor mobility or who are at risk for falling. The ACSM (2014) recommends performing neuromotor exercises involving balance, agility, coordination, and gait at least 2 to 3 days/wk. Although the optimal duration and number of repetitions of these exercises is not known at this time, 20 to 30 min of neuromotor exercise per day is suggested. Limited evidence exists to support definitive recommendations for younger and middle-aged adults with regard to the benefits of neuromotor training.

Recommended balance training programs for older adults – Human Kinetics

Recommended balance training programs for older adults
Recommended balance training programs for older adults
This is an excerpt from Advanced Fitness Assessment and Exercise Prescription 7th Edition With Online Video by Vivian Heyward & Ann Gibson.
Designing Balance Training Programs
Recommendations for Balance Training Programs (ACSM 2009b)
Balance Training Exercise Prescription
Balance Training Programs
Sample Multimodal Balance Training Program
Client data
Guidelines for Designing Balance Training Programs for Older Adults (Granacher 2011)

Recommended balance training programs for older adults – Human Kinetics
Home
Excerpts
Recommended balance training programs for older adults
Fitness & Health
Sport & Exercise Science
Physical Education
Strength & Conditioning
Sports Medicine
Sport Management
Dance
Recommended balance training programs for older adults
Twitter
This is an excerpt from Advanced Fitness Assessment and Exercise Prescription 7th Edition With Online Video by Vivian Heyward & Ann Gibson. Designing Balance Training Programs
The ACSM's 2008 "Physical Activity Guidelines for Americans" suggests balance training at least 3 days a week for inactive and active older adults (\gte\65 yr). In a position statement on exercise for older adults (Chodzko-Zajko et al. 2009), the ACSM also recommended that older adults engage in balance activities at least two times week. Recently, the ACSM expanded its position statement to include not only balance but additional neuromotor skills - agility, gait, coordination, and proprioception (Garber et al. 2011). Neuromotor exercise training is specifically recommended for older adults who have poor mobility or who are at risk for falling. The ACSM (2014) recommends performing neuromotor exercises involving balance, agility, coordination, and gait at least 2 to 3 days/wk. Although the optimal duration and number of repetitions of these exercises is not known at this time, 20 to 30 min of neuromotor exercise per day is suggested. Limited evidence exists to support definitive recommendations for younger and middle-aged adults with regard to the benefits of neuromotor training.

5-4-3-2-1 Program for Size and Strength / Elite FTS 5-4-3-2-1 Program for Size and Strength
Workouts & Programs
5-4-3-2-1 Program for Size and Strength
How to Get Started with the 5-4-3-2-1 Program
References
 “Most athletes are not over-training, they are under-recovering.” — Dr. Rob Rakowski
“You can let it happen or you can make it happen.” — Charles Staley
The bottom line is that the ideal training frequency may not be as cut and dry as we would like it to be. Two newer research articles and one classic book provide some guidelines on training frequency: When training is volume equated, twice per week training results in greater increases in muscle mass compared to once per week training. However, once per week training results in solid gains. ( 1)
There is no solid data to indicate if three times per week training results in greater gains in hypertrophy than two times per week training. ( 1)
Maximum improvement in strength from the muscle group being trained is a two-second maximal isometric contraction once per day. ( 3)
Higher frequency training is associated with the possibility of overtraining and it might be beneficial to periodize training frequency. ( 1,2)
In addition to the above resources, it is worth noting that Pavel Tsatsouline has been a strong promoter of high frequency training with his Power to the People and Grease the Groove programs.

5-4-3-2-1 Program for Size and Strength / Elite FTS

5-4-3-2-1 Program for Size and Strength
Workouts & Programs
5-4-3-2-1 Program for Size and Strength
How to Get Started with the 5-4-3-2-1 Program
References

“Most athletes are not over-training, they are under-recovering.” — Dr. Rob Rakowski
“You can let it happen or you can make it happen.” — Charles Staley
The bottom line is that the ideal training frequency may not be as cut and dry as we would like it to be. Two newer research articles and one classic book provide some guidelines on training frequency: When training is volume equated, twice per week training results in greater increases in muscle mass compared to once per week training. However, once per week training results in solid gains. ( 1)
There is no solid data to indicate if three times per week training results in greater gains in hypertrophy than two times per week training. ( 1)
Maximum improvement in strength from the muscle group being trained is a two-second maximal isometric contraction once per day. ( 3)
Higher frequency training is associated with the possibility of overtraining and it might be beneficial to periodize training frequency. ( 1,2)
In addition to the above resources, it is worth noting that Pavel Tsatsouline has been a strong promoter of high frequency training with his Power to the People and Grease the Groove programs.

Strength Training versus Power Training - Physiopedia Strength Training versus Power Training
Strength Training versus Power Training
Introduction
What is Strength?
What is Power?
Strength Training
What is Strength Training?
Power Training
What adaptations occur in Power Training vs Strength Training?
Clinical Application
Sports Training
References
 Exercises that can produce gains in power become especially important later in life. Physiotherapists are now combining the swift or high-velocity moves of power training with more deliberate and slow strength-training exercises to reap the benefits of both activities
Studies show improved physical performance in Older Adults undertaking progressive resistance training (power training) that incorporates rapid rate-of-force development movements. In healthy older adults it results in significant gains in muscle strength, muscle power, and physical performance. Such improvements could prolong functional independence and improve the quality of life . Power training is recommended over conventional strength/resistance training with considerations to gait biomechanics. Progression models in resistance training for healthy adults in order to stimulate further adaptation toward specific training goals. The Amercian college of sports concluding that: " Progression in power training entails two general loading strategies: 1) strength training and 2) use of light loads (0-60% of 1 RM for lower body exercises; 30-60% of 1 RM for upper body exercises) performed at a fast contraction velocity with 3-5 min of rest between sets for multiple sets per exercise (three to five sets).

Strength Training versus Power Training - Physiopedia

Strength Training versus Power Training
Strength Training versus Power Training
Introduction
What is Strength?
What is Power?
Strength Training
What is Strength Training?
Power Training
What adaptations occur in Power Training vs Strength Training?
Clinical Application
Sports Training
References

Exercises that can produce gains in power become especially important later in life. Physiotherapists are now combining the swift or high-velocity moves of power training with more deliberate and slow strength-training exercises to reap the benefits of both activities
Studies show improved physical performance in Older Adults undertaking progressive resistance training (power training) that incorporates rapid rate-of-force development movements. In healthy older adults it results in significant gains in muscle strength, muscle power, and physical performance. Such improvements could prolong functional independence and improve the quality of life . Power training is recommended over conventional strength/resistance training with considerations to gait biomechanics. Progression models in resistance training for healthy adults in order to stimulate further adaptation toward specific training goals. The Amercian college of sports concluding that: " Progression in power training entails two general loading strategies: 1) strength training and 2) use of light loads (0-60% of 1 RM for lower body exercises; 30-60% of 1 RM for upper body exercises) performed at a fast contraction velocity with 3-5 min of rest between sets for multiple sets per exercise (three to five sets).

Creatine Pros and Cons: The Inside Scoop What Are the Pros and Cons of Creatine?
Nutrition
What Are the Pros and Cons of Creatine?
Benefits
May increase muscle size and strength
May fight muscle loss in older adults
May improve brain function
Safety and concerns
Is creatine bad for your kidneys?
May cause bloating
How to take it
The bottom line
 Creatine is most effective for high-intensity and repetitive sports and activities, such as bodybuilding, combat sports, powerlifting, track and field events, soccer, football, hockey, and track or swim sprints ( 4
Trusted Source
, 5
Trusted Source
). May fight muscle loss in older adults
Creatine may help slow sarcopenia, the progressive loss of muscle strength and function that often occurs naturally with aging. The condition is estimated to affect 5–13% of community-dwelling adults age 60 years and older. It has been linked to physical disability, poor quality of life, and an increased risk of death ( 6
Trusted Source
, 7
Trusted Source
, 8
Trusted Source
). Several studies in older adults have found that taking this supplement in combination with weight lifting may benefit muscle health ( 9
Trusted Source
, 10
Trusted Source
, 11
Trusted Source
). A review of studies found that taking creatine supplements helped older adults build more muscle mass ( 12
Trusted Source
). In the review, participants took creatine supplements and resistance-trained 2–3 times per week for 7–52 weeks. As a result, they gained 3 pounds (1.4 kg) more lean muscle mass than those who only weight trained ( 12
Trusted Source
). Another review in aging adults found similar results, observing that taking creatine may help boost the effects of resistance training, compared with doing resistance training alone ( 13
Trusted Source
). May improve brain function
Taking a creatine supplement has been shown to increase levels of creatine in the brain by 5–15%, which may improve brain functioning.

Creatine Pros and Cons: The Inside Scoop

What Are the Pros and Cons of Creatine?
Nutrition
What Are the Pros and Cons of Creatine?
Benefits
May increase muscle size and strength
May fight muscle loss in older adults
May improve brain function
Safety and concerns
Is creatine bad for your kidneys?
May cause bloating
How to take it
The bottom line

Creatine is most effective for high-intensity and repetitive sports and activities, such as bodybuilding, combat sports, powerlifting, track and field events, soccer, football, hockey, and track or swim sprints ( 4
Trusted Source
, 5
Trusted Source
). May fight muscle loss in older adults
Creatine may help slow sarcopenia, the progressive loss of muscle strength and function that often occurs naturally with aging. The condition is estimated to affect 5–13% of community-dwelling adults age 60 years and older. It has been linked to physical disability, poor quality of life, and an increased risk of death ( 6
Trusted Source
, 7
Trusted Source
, 8
Trusted Source
). Several studies in older adults have found that taking this supplement in combination with weight lifting may benefit muscle health ( 9
Trusted Source
, 10
Trusted Source
, 11
Trusted Source
). A review of studies found that taking creatine supplements helped older adults build more muscle mass ( 12
Trusted Source
). In the review, participants took creatine supplements and resistance-trained 2–3 times per week for 7–52 weeks. As a result, they gained 3 pounds (1.4 kg) more lean muscle mass than those who only weight trained ( 12
Trusted Source
). Another review in aging adults found similar results, observing that taking creatine may help boost the effects of resistance training, compared with doing resistance training alone ( 13
Trusted Source
). May improve brain function
Taking a creatine supplement has been shown to increase levels of creatine in the brain by 5–15%, which may improve brain functioning.

Training Frequency for Strength Development: What the Data Say Training Frequency for Strength Development: What the Data Say
Training Frequency for Strength Development: What the Data Say
Technical Notes
Results
Discussion
Practical Recommendations for Training Frequency
Edit/Correction
 So, when higher frequency systems started getting more popular, I thought they’d be fun to explore and write about. One of the problems with discussing the effects of training frequency, however, was that there were a lot of anecdotes but very little research. In terms of volume-matched research, there was an old study from McLester and colleagues comparing once-per-week training to thrice-per week-training, and some work by Häkkinen and Hartman comparing once-daily training to twice-daily training, but the literature was pretty sparse. In 2012, the “Norwegian Frequency Project” came out and was greeted with a lot of fanfare due to the sparseness of the literature. It found that, in a group of pretty well-trained powerlifters, training each lift six times per week led to larger strength gains than training each lift three times per week when volume was equated (i.e. the thrice per week group did twice as many sets on each of their training days). For a long time, the debate about frequency centered on this study. One group of people contended that we should start increasing frequency since this study was the best evidence we had on the effects of high training frequencies in trained lifters, while another group argued that we should ignore it, since it was only presented as a conference abstract and was never actually published in a peer-reviewed journal. Between 2012 and 2017, a couple more studies were published, but volume-matched frequency studies were still pretty scarce. A meta-regression on the relationship between frequency and strength gains by Grgic et al published in February 2018 (presumably submitted in late 2017) included just eight volume-matched studies, and one of them used peak torque as the strength measure (which doesn’t always agree with changes in dynamic strength ), while another equated total volume load but not per-exercise volume. However, since then, the frequency literature has entered a renaissance.

Training Frequency for Strength Development: What the Data Say

Training Frequency for Strength Development: What the Data Say
Training Frequency for Strength Development: What the Data Say
Technical Notes
Results
Discussion
Practical Recommendations for Training Frequency
Edit/Correction

How Does Aging Affect Muscle Strength and Mass? How Does Aging Affect Muscle Strength and Mass?
How Does Aging Affect Muscle Strength and Mass?
Aging and Muscle Strength: Is a Loss of Strength Inevitable as You Age?
Can This Process Be Reversed?
Other Ways to Ward Off Sarcopenia and Loss of Muscle Strength with Aging
The Bottom Line?
References:
 July 2009. pages 44-45. Pubmed.gov. “ Dietary omega-3 fatty acid supplementation increases the rate of muscle protein synthesis in older adults: a randomized controlled trial”
Is Muscle Strength and Muscle Size Directly Correlated? Can You Lose Most of Your Fitness Gains in Only Two Weeks? Strength-Training Frequency: How Does It Impact Strength Gains? 4 Reasons We Lose Strength as a Result of Loss of Muscle as We Age
3 Ways Muscles Age and How You Can Prevent It
How Do You Know if You’re Gaining Muscle When You Strength Train? Is There a Threshold Intensity at Which You Need to Train for Muscle Growth?

How Does Aging Affect Muscle Strength and Mass?

How Does Aging Affect Muscle Strength and Mass?
How Does Aging Affect Muscle Strength and Mass?
Aging and Muscle Strength: Is a Loss of Strength Inevitable as You Age?
Can This Process Be Reversed?
Other Ways to Ward Off Sarcopenia and Loss of Muscle Strength with Aging
The Bottom Line?
References:

July 2009. pages 44-45. Pubmed.gov. “ Dietary omega-3 fatty acid supplementation increases the rate of muscle protein synthesis in older adults: a randomized controlled trial”
Is Muscle Strength and Muscle Size Directly Correlated? Can You Lose Most of Your Fitness Gains in Only Two Weeks? Strength-Training Frequency: How Does It Impact Strength Gains? 4 Reasons We Lose Strength as a Result of Loss of Muscle as We Age
3 Ways Muscles Age and How You Can Prevent It
How Do You Know if You’re Gaining Muscle When You Strength Train? Is There a Threshold Intensity at Which You Need to Train for Muscle Growth?

Training Frequency for Strength Development: What the Data Say Training Frequency for Strength Development: What the Data Say
Training Frequency for Strength Development: What the Data Say
Technical Notes
Results
Discussion
Practical Recommendations for Training Frequency
Edit/Correction
 In this second table, for example, a frequency of three per week was occasionally the high frequency condition, and occasionally the low frequency condition; this allows for comparisons between a given frequency and all other frequencies (both higher and lower) to see if there’s a frequency “sweet spot” or a range of frequencies that tends to perform best. As a sub-analysis, I analyzed studies comparing frequencies of once or twice per week to frequencies of 3+ times per week, and studies comparing frequencies of 1-3x per week to 4+ times per week using weekly percent strength gains. As further sub-analyses, I analyzed frequency as a binary term using percentage weekly strength gains in studies on trained lifters, studies on untrained lifters, measures of pressing strength, and measures of quad-dominant compound lower body strength. Results
Thirteen studies with a total of 328 subjects met the inclusion criteria, allowing for 31 comparisons. The average study was 8 weeks long (range: 6-12), with 10.9 subjects per training group (range: 9-20). Five studies used untrained subjects, and eight used subjects with at least some prior training experience. Author (Year)
Year
Title
Training Status
Frequencies compared
Barcelos (2018)
2018
High-frequency resistance training does not promote greater muscular adaptations compared to low frequencies in young untrained men
untrained
2 vs. 3 vs. 5
Zaroni (2018)
2018
High Resistance-Training Frequency Enhances Muscle Thickness in Resistance-Trained Men
trained
1 vs. 5
Ochi (2018)
2018
Higher Training Frequency Is Important for Gaining Muscular Strength Under Volume-Matched Training
untrained
1 vs. 3
Hunter (1985)
1985
Research:

In this second table, for example, a frequency of three per week was occasionally the high frequency condition, and occasionally the low frequency condition; this allows for comparisons between a given frequency and all other frequencies (both higher and lower) to see if there’s a frequency “sweet spot” or a range of frequencies that tends to perform best. As a sub-analysis, I analyzed studies comparing frequencies of once or twice per week to frequencies of 3+ times per week, and studies comparing frequencies of 1-3x per week to 4+ times per week using weekly percent strength gains. As further sub-analyses, I analyzed frequency as a binary term using percentage weekly strength gains in studies on trained lifters, studies on untrained lifters, measures of pressing strength, and measures of quad-dominant compound lower body strength. Results
Thirteen studies with a total of 328 subjects met the inclusion criteria, allowing for 31 comparisons. The average study was 8 weeks long (range: 6-12), with 10.9 subjects per training group (range: 9-20). Five studies used untrained subjects, and eight used subjects with at least some prior training experience. Author (Year)
Year
Title
Training Status
Frequencies compared
Barcelos (2018)
2018
High-frequency resistance training does not promote greater muscular adaptations compared to low frequencies in young untrained men
untrained
2 vs. 3 vs. 5
Zaroni (2018)
2018
High Resistance-Training Frequency Enhances Muscle Thickness in Resistance-Trained Men
trained
1 vs. 5
Ochi (2018)
2018
Higher Training Frequency Is Important for Gaining Muscular Strength Under Volume-Matched Training
untrained
1 vs. 3
Hunter (1985)
1985
Research:

Creating Workout Plan With FITT VP model | Eazymuscle Creating Workout Plan With FITT VP model
Creating Workout Plan With FITT VP model
Table of Contents
The Principles of Exercise: FITT VP MODEL
Frequency (how often)
Intensity (how hard)
Time (duration or how long)
Type (mode or what kind)
Volume (amount)
Progression
ACSM RECOMMENDATIONS
CARDIOVASCULAR TRAINING:
RESISTANCE TRAINING:
Recent Posts
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Are Static Stretches Bad For You?
Fitness and Mental Health: What You Need To Know
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Overtraining: Know The Signs Before It’s Too Late
 Multi Joint movements are recommended for most adults. Single joint movement is recommended after multi joint movements. Volume
8-12 reps to improve strength and power
10-15 reps improve strength in middle aged and older individuals. 15-25 reps to improve muscular endurance. Progression
You can gradually increase the resistance, and/or more repetitions per set, and/or increasing frequency of your workouts. FLEXIBILITY TRAINING

Flexibility Training
Frequency
≥ 2-3 days per week. Daily is the most effective. Intensity
Stretch to the point of feeling tightness or slight discomfort. Time
10-30 seconds static stretch for most adults. 30-60 seconds static stretch for older individuals.

Creating Workout Plan With FITT VP model | Eazymuscle

Creating Workout Plan With FITT VP model
Creating Workout Plan With FITT VP model
Table of Contents
The Principles of Exercise: FITT VP MODEL
Frequency (how often)
Intensity (how hard)
Time (duration or how long)
Type (mode or what kind)
Volume (amount)
Progression
ACSM RECOMMENDATIONS
CARDIOVASCULAR TRAINING:
RESISTANCE TRAINING:
Recent Posts
Complex Vs. Simple Carbs: Choose The Right One
The Principles of Training Explained | Why It’s Importance
Are Static Stretches Bad For You?
Fitness and Mental Health: What You Need To Know
Overtraining Prevention and Recovery Strategies
Overtraining: Know The Signs Before It’s Too Late

Multi Joint movements are recommended for most adults. Single joint movement is recommended after multi joint movements. Volume
8-12 reps to improve strength and power
10-15 reps improve strength in middle aged and older individuals. 15-25 reps to improve muscular endurance. Progression
You can gradually increase the resistance, and/or more repetitions per set, and/or increasing frequency of your workouts. FLEXIBILITY TRAINING

Flexibility Training
Frequency
≥ 2-3 days per week. Daily is the most effective. Intensity
Stretch to the point of feeling tightness or slight discomfort. Time
10-30 seconds static stretch for most adults. 30-60 seconds static stretch for older individuals.

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.

Mitochondrial Restoration, Part III: D-Ribose and Creatine Increase Mitochondrial Energy Production | Ward Dean, MD Mitochondrial Restoration, Part III: D-Ribose and Creatine Increase Mitochondrial Energy Production
Mitochondrial Restoration, Part III: D-Ribose and Creatine Increase Mitochondrial Energy Production
D-Ribose
D-Ribose—Energy-Producing ATP Substrate
Restoring Ribose Levels
Ribose and Cardiovascular Diseases
Ribose and Athletic Performance
Creatine
Energy Enhancing Supplement
Creatine Increases Strength and Energy in Older Adults
Cardiovascular Benefits of Creatine
Neuroprotective Effects of Creatine
Conclusion
References
 Recently, however, a number of studies have corroborated this early study, showing that creatine enhances both strength and endurance in athletes. In one study, creatine was given to 25 football players who had reached a plateau while undergoing a weight-training program. After 28 days of supplementation with creatine, researchers measured a 41 percent increase in “lifting volume” (sum of all lifts). 6
Another five-week study of 42 football players also showed gains in strength and mass. 7 as did a study of 29 women who took supplemental creatine for ten weeks. 8 Some researchers have shown strength gains with as little as five to seven days of supplementation. 9,10
Creatine Increases Strength and Energy in Older Adults
Because older people have lower levels of energy-producing muscle phosphocreatine, 11 researchers examined creatine to see if supplementation could help seniors overcome this deficit. Subsequent studies have demonstrated that supplemental intake of creatine can effectively increase the available “pool” of creatine stored in muscles and enhance the capacity of older subjects to produce phosphocreatine. In 1998 Smith and colleagues administered creatine to younger (average age, 30) and older (average age, 58) men and women, and then tested their ability to perform a leg exercise. Both older and younger subjects experienced increased muscular endurance.

Mitochondrial Restoration, Part III: D-Ribose and Creatine Increase Mitochondrial Energy Production | Ward Dean, MD

Mitochondrial Restoration, Part III: D-Ribose and Creatine Increase Mitochondrial Energy Production
Mitochondrial Restoration, Part III: D-Ribose and Creatine Increase Mitochondrial Energy Production
D-Ribose
D-Ribose—Energy-Producing ATP Substrate
Restoring Ribose Levels
Ribose and Cardiovascular Diseases
Ribose and Athletic Performance
Creatine
Energy Enhancing Supplement
Creatine Increases Strength and Energy in Older Adults
Cardiovascular Benefits of Creatine
Neuroprotective Effects of Creatine
Conclusion
References

Recently, however, a number of studies have corroborated this early study, showing that creatine enhances both strength and endurance in athletes. In one study, creatine was given to 25 football players who had reached a plateau while undergoing a weight-training program. After 28 days of supplementation with creatine, researchers measured a 41 percent increase in “lifting volume” (sum of all lifts). 6
Another five-week study of 42 football players also showed gains in strength and mass. 7 as did a study of 29 women who took supplemental creatine for ten weeks. 8 Some researchers have shown strength gains with as little as five to seven days of supplementation. 9,10
Creatine Increases Strength and Energy in Older Adults
Because older people have lower levels of energy-producing muscle phosphocreatine, 11 researchers examined creatine to see if supplementation could help seniors overcome this deficit. Subsequent studies have demonstrated that supplemental intake of creatine can effectively increase the available “pool” of creatine stored in muscles and enhance the capacity of older subjects to produce phosphocreatine. In 1998 Smith and colleagues administered creatine to younger (average age, 30) and older (average age, 58) men and women, and then tested their ability to perform a leg exercise. Both older and younger subjects experienced increased muscular endurance.

Upper/Lower Split: The Best Workout Plan? | ISSA Upper/Lower Split: The Best Workout Plan?
Upper/Lower Split: The Best Workout Plan?
Reading Time: 7 minutes 50 seconds
One Muscle, One Day—The Old Way Is Out
Why Is “One Muscle, One Day” Not the Best Idea For Personal Training?
How Many Times A Week Should You Train Each Muscle?
How Many Muscle Groups Should You Train for Each Day At The Gym?
What Is An Upper/Lower Split Workout?
What Is An Upper-Body Workout And A Lower-Body Workout?
How Do You Incorporate Forearm Training In An Upper/Lower Body Split?
The Upper/Lower Split Maximizes Hypertrophy
What Is Upper Hypertrophy?
Why Would You Want To Maximize Hypertrophy?
What Is The Best Rep Range For Hypertrophy?
Why Does Training More Often Trigger More Muscle Growth?
Nonathletes vs. Athletes
Why Would Nonathletes Want A Rigorous Upper/Lower Split Workout Plan?
How Many Days A Week Do Athletes Work Out?
How Do Athletes Approach Upper/Lower Split Workouts?
Scheduling Strength Training Split Sessions
How Many Strength Training and Conditioning Sessions Should You Have Per Week?
Don’t Forget Cardio
How Often Should You Do Cardio While Weight Training?
How Common Is It To Feel Stressed Over Or To Lose Motivation For Your Workout Plan?
Click HERE to download this handout and share with your clients!
Featured Course
Strength and Conditioning
 How Many Times A Week Should You Train Each Muscle? Research suggests that muscles typically only need three days to recover, which means you can hit each one at least two times a week. One study on strength development in athletes proved that doing multiple sessions per week is more effective than just one. The study involved two groups of participants. One group trained each muscle group two days per week, while the other trained just once per week. Both groups experienced growth in hypertrophy. In other words, they both experienced an increase and growth in muscle cells. But the groups’ hypertrophy gains weren’t equal. Those who trained twice per week experienced 6.8 percent growth in hypertrophy after several weeks, while those who trained only once per week saw gains of 3.7 percent. That’s nearly double the hypertrophy gains for adding one additional training session per muscle group each week.

Upper/Lower Split: The Best Workout Plan? | ISSA

Upper/Lower Split: The Best Workout Plan?
Upper/Lower Split: The Best Workout Plan?
Reading Time: 7 minutes 50 seconds
One Muscle, One Day—The Old Way Is Out
Why Is “One Muscle, One Day” Not the Best Idea For Personal Training?
How Many Times A Week Should You Train Each Muscle?
How Many Muscle Groups Should You Train for Each Day At The Gym?
What Is An Upper/Lower Split Workout?
What Is An Upper-Body Workout And A Lower-Body Workout?
How Do You Incorporate Forearm Training In An Upper/Lower Body Split?
The Upper/Lower Split Maximizes Hypertrophy
What Is Upper Hypertrophy?
Why Would You Want To Maximize Hypertrophy?
What Is The Best Rep Range For Hypertrophy?
Why Does Training More Often Trigger More Muscle Growth?
Nonathletes vs. Athletes
Why Would Nonathletes Want A Rigorous Upper/Lower Split Workout Plan?
How Many Days A Week Do Athletes Work Out?
How Do Athletes Approach Upper/Lower Split Workouts?
Scheduling Strength Training Split Sessions
How Many Strength Training and Conditioning Sessions Should You Have Per Week?
Don’t Forget Cardio
How Often Should You Do Cardio While Weight Training?
How Common Is It To Feel Stressed Over Or To Lose Motivation For Your Workout Plan?
Click HERE to download this handout and share with your clients!
Featured Course
Strength and Conditioning

How Many Times A Week Should You Train Each Muscle? Research suggests that muscles typically only need three days to recover, which means you can hit each one at least two times a week. One study on strength development in athletes proved that doing multiple sessions per week is more effective than just one. The study involved two groups of participants. One group trained each muscle group two days per week, while the other trained just once per week. Both groups experienced growth in hypertrophy. In other words, they both experienced an increase and growth in muscle cells. But the groups’ hypertrophy gains weren’t equal. Those who trained twice per week experienced 6.8 percent growth in hypertrophy after several weeks, while those who trained only once per week saw gains of 3.7 percent. That’s nearly double the hypertrophy gains for adding one additional training session per muscle group each week.

Weight Lifting Tempo & Sets | How to Select the Right Set Weight Lifting Tempo & Sets: How to Select the Right Sets for Your Clients
Weight Lifting Tempo & Sets: How to Select the Right Sets for Your Clients
Author
Pete McCall
 thus, slower tempos coupled with higher rep ranges increases the quantity of eccentric work performed. Keep in mind that, for a new client just starting a strength-training program, muscle soreness can negatively affect participation. Probably the worst feedback I ever received came from a client who e-mailed to let me know her legs were so sore that she couldn't get out of bed. This is not a good thing. While a little muscle soreness is good, as it’s an indication the training session was at an appropriate level of intensity, too much muscle damage can be dangerous because it could create toxicity in the blood stream (known as rhabdomyolisis), which could send a client to the hospital or even be fatal. A client might seem like he or she is not affected by the workout, but be sure to monitor the quantity of sets and pace of the exercise tempo, especially for new clients, to reduce the risk of DOMS. Also, be sure to inform them that they might experience some muscle soreness, but that it is simply an indication the training program is having the desired effect. Once a client has experienced the initial strength gains and adjusted to the physical demands of resistance training, tempo can be sped up to a 2:1:1 or 1:1:1 pace and the number of sets can be increased to progressively increase the training stimulus enough to create the necessary overload to continue making adaptions. Three to four sets is generally considered effective for younger, healthy adults seeking aesthetic results from strength training, while one to three sets can be considered optimal for older adults seeking health benefits. Progressively applying an overload by simply increasing the number of sets per workout requires additional time that might not be available during the allotted appointment with a client.

Weight Lifting Tempo & Sets | How to Select the Right Set

Weight Lifting Tempo & Sets: How to Select the Right Sets for Your Clients
Weight Lifting Tempo & Sets: How to Select the Right Sets for Your Clients
Author
Pete McCall

A Guide To Using RPE In Your Training | RippedBody.com A Guide To Using RPE In Your Training
A Guide To Using RPE In Your Training
What RPE is and why you should care about it
Where RPE originally CAME From
Modifying RPE To Gauge Reps In Reserve (RIR)
The most important parts of a successful training plan
When expressing intensity, the distinction between ‘intensity of load’ and ‘effort’ is important
Also, strength is dynamic. You hit the gym some days and they’re unusually kick-ass, or unusually poor, right?
what we know about Volume, Frequency and Intensity
Volume
Frequency
Intensity
Using RPE to manage fatigue
Why Training To Failure On Every Set Is A Bad Idea
Comparison of Total Reps Performed: Failure vs. First set RPE @9
Specific Examples Of How to use RPE in your training
Advice On Using RPE For Novice Lifters
Advice For A Non-Novice Lifter, New To RPE
ADVICE FOR INTERMEDIATE LIFTERS USING RPE
RPE SUMMARY AND WRAP UP
How often should I strength test?
Which is better to strength test with, 1RM or AMRAP?
Ok, aren’t you going to pitch me your books at this point?
Eric Helms
 You can even do so many sets that you outpace recovery and grow slower, or do far too much and prevent hypertrophy or even regress. This is also true for strength, but the relationship isn’t as strong (load is a more important variable for strength). Frequency
Frequency is how you organize training stress in a week, and increasing frequency is primarily helpful for distributing increases in volume. Training each muscle group only once per week may be suboptimal for hypertrophy. Doing less volume per session, and more sessions per week to achieve similar or higher volumes in a week, with less fatigue per session, may aid strength compared to higher volume, less frequent training. There is enough data to be confident that these benefits start to peak with a 2+/week training frequency. There can be benefits to even higher training frequencies for hypertrophy and strength in appropriate circumstances (advanced athletes increasing volume for a specific lift or body part); however, more research is needed to confirm this. Intensity
Maximal strength is best gained with a percentage of your 1RM that is high enough to transfer to a 1RM. The intensity of load needed to get the maximum training effect increases with training age .

A Guide To Using RPE In Your Training | RippedBody.com

A Guide To Using RPE In Your Training
A Guide To Using RPE In Your Training
What RPE is and why you should care about it
Where RPE originally CAME From
Modifying RPE To Gauge Reps In Reserve (RIR)
The most important parts of a successful training plan
When expressing intensity, the distinction between ‘intensity of load’ and ‘effort’ is important
Also, strength is dynamic. You hit the gym some days and they’re unusually kick-ass, or unusually poor, right?
what we know about Volume, Frequency and Intensity
Volume
Frequency
Intensity
Using RPE to manage fatigue
Why Training To Failure On Every Set Is A Bad Idea
Comparison of Total Reps Performed: Failure vs. First set RPE @9
Specific Examples Of How to use RPE in your training
Advice On Using RPE For Novice Lifters
Advice For A Non-Novice Lifter, New To RPE
ADVICE FOR INTERMEDIATE LIFTERS USING RPE
RPE SUMMARY AND WRAP UP
How often should I strength test?
Which is better to strength test with, 1RM or AMRAP?
Ok, aren’t you going to pitch me your books at this point?
Eric Helms

You can even do so many sets that you outpace recovery and grow slower, or do far too much and prevent hypertrophy or even regress. This is also true for strength, but the relationship isn’t as strong (load is a more important variable for strength). Frequency
Frequency is how you organize training stress in a week, and increasing frequency is primarily helpful for distributing increases in volume. Training each muscle group only once per week may be suboptimal for hypertrophy. Doing less volume per session, and more sessions per week to achieve similar or higher volumes in a week, with less fatigue per session, may aid strength compared to higher volume, less frequent training. There is enough data to be confident that these benefits start to peak with a 2+/week training frequency. There can be benefits to even higher training frequencies for hypertrophy and strength in appropriate circumstances (advanced athletes increasing volume for a specific lift or body part); however, more research is needed to confirm this. Intensity
Maximal strength is best gained with a percentage of your 1RM that is high enough to transfer to a 1RM. The intensity of load needed to get the maximum training effect increases with training age .

7 Best Supplements That Help You Get Stronger 7 Best Supplements That Help You Get Stronger
7 Best Supplements That Help You Get Stronger
7 Key Supplements for Strength Gains
Creatine Monohydrate
How does creatine help you get stronger?
How much creatine to take
Official Rankings
Whey protein
How does whey protein help you get stronger?
Official Rankings
Branched Chain Amino Acids (BCAAs)
Official Rankings
Beta-Alanine
Official Rankings
Glutamine
Official Rankings
Caffeine
Official Rankings
Fish Oil
Official Rankings
Summary
Keep Reading: 8 Most Useful Supplements for Bodybuilding
Contents of this Article [ show]
About the Author
 How does creatine help you get stronger? Research shows that using creatine monohydrate supplementation during resistance training can increase lean tissue mass as well as upper and lower body strength in older adults ( 3 ). This supplement could also enhance energy stores, protein synthesis, and could possibly reduce inflammation and oxidative stress. Other research shows that creatine supplements can also help young athletes increase maximal strength, which is the maximum force a muscle is able to exert in a single voluntary contraction ( 5 ). The results of this study show that short-term supplementation of creatine may assist with enhancing efficiency and strength development. A 2018 study on a similar age group of young adults looked at creatine supplementation on eight weeks of resistance training. Study results show that those young males provided 0.07 g/kg/day creatine supplementation during the resistance training showed increases in muscular strength in as little as two weeks ( 6 ). Also, strength gains were significantly greater in four of six exercises completed during training in the creatine group versus placebo. There was some muscle damage, but researchers suggest that this is due to the greater training intensity enabled by the supplement. As well, this muscle damage may lead to greater protein turnover and enhanced muscle adaptation.

7 Best Supplements That Help You Get Stronger

7 Best Supplements That Help You Get Stronger
7 Best Supplements That Help You Get Stronger
7 Key Supplements for Strength Gains
Creatine Monohydrate
How does creatine help you get stronger?
How much creatine to take
Official Rankings
Whey protein
How does whey protein help you get stronger?
Official Rankings
Branched Chain Amino Acids (BCAAs)
Official Rankings
Beta-Alanine
Official Rankings
Glutamine
Official Rankings
Caffeine
Official Rankings
Fish Oil
Official Rankings
Summary
Keep Reading: 8 Most Useful Supplements for Bodybuilding
Contents of this Article [ show]
About the Author

How does creatine help you get stronger? Research shows that using creatine monohydrate supplementation during resistance training can increase lean tissue mass as well as upper and lower body strength in older adults ( 3 ). This supplement could also enhance energy stores, protein synthesis, and could possibly reduce inflammation and oxidative stress. Other research shows that creatine supplements can also help young athletes increase maximal strength, which is the maximum force a muscle is able to exert in a single voluntary contraction ( 5 ). The results of this study show that short-term supplementation of creatine may assist with enhancing efficiency and strength development. A 2018 study on a similar age group of young adults looked at creatine supplementation on eight weeks of resistance training. Study results show that those young males provided 0.07 g/kg/day creatine supplementation during the resistance training showed increases in muscular strength in as little as two weeks ( 6 ). Also, strength gains were significantly greater in four of six exercises completed during training in the creatine group versus placebo. There was some muscle damage, but researchers suggest that this is due to the greater training intensity enabled by the supplement. As well, this muscle damage may lead to greater protein turnover and enhanced muscle adaptation.

Does Muscle Soreness Mean Muscle Growth? Does Muscle Soreness Mean Muscle Growth?
Does Muscle Soreness Mean Muscle Growth?
What Causes Sore Muscles After a Workout?
Does Muscle Damage Mean Muscle Growth?
What Does It Mean When Your Muscles Are Sore?
Is It Good to Work Out When Your Muscles Are Sore?
There is also a large degree of variability in the individual damage response to exercise.
Final Thoughts
FREE: The Muscle Building Cheat Sheet
 However, there’s a surprising lack of research to show that an increase in muscle damage leads to a corresponding increase in muscle growth. Exercise can cause damage to muscle fibers. But there’s very little evidence to show that muscle damage is a requirement for muscle growth. Brazilian researchers have shown that both high- and low-soreness programs lead to similar gains in muscle strength and size [ 13 ]. They compared training a muscle once a week with a full-body workout performed five times a week, Monday through Friday. Both groups did the same exercises and the same number of sets, with one key difference. The once-a-week group did two exercises per workout for 5-10 sets per exercise, while the full-body group did 11 exercises for 1-2 sets per exercise. Subjects in the group that hit each muscle group once a week reported a much higher level of post-exercise muscle soreness. However, the researchers found no significant differences in terms of strength or size gains between the two groups. In other words, both the “low soreness” and “high soreness” training programs increased muscle mass and strength similarly.

Does Muscle Soreness Mean Muscle Growth?

Does Muscle Soreness Mean Muscle Growth?
Does Muscle Soreness Mean Muscle Growth?
What Causes Sore Muscles After a Workout?
Does Muscle Damage Mean Muscle Growth?
What Does It Mean When Your Muscles Are Sore?
Is It Good to Work Out When Your Muscles Are Sore?
There is also a large degree of variability in the individual damage response to exercise.
Final Thoughts
FREE: The Muscle Building Cheat Sheet

However, there’s a surprising lack of research to show that an increase in muscle damage leads to a corresponding increase in muscle growth. Exercise can cause damage to muscle fibers. But there’s very little evidence to show that muscle damage is a requirement for muscle growth. Brazilian researchers have shown that both high- and low-soreness programs lead to similar gains in muscle strength and size [ 13 ]. They compared training a muscle once a week with a full-body workout performed five times a week, Monday through Friday. Both groups did the same exercises and the same number of sets, with one key difference. The once-a-week group did two exercises per workout for 5-10 sets per exercise, while the full-body group did 11 exercises for 1-2 sets per exercise. Subjects in the group that hit each muscle group once a week reported a much higher level of post-exercise muscle soreness. However, the researchers found no significant differences in terms of strength or size gains between the two groups. In other words, both the “low soreness” and “high soreness” training programs increased muscle mass and strength similarly.

The Back And Biceps Workout Routine The Back And Biceps Workout
The Back And Biceps Workout
Why Put Back And Biceps Together?
How To Schedule A Back And Biceps Workout
Body Part Split Examples
Body Part Split #1:
Body Part Split #2:
Body Part Split #3:
Push/Pull/Legs Split Examples
Push/Pull/Legs Split #1:
Push/Pull/Legs Split #2:
Push/Pull/Legs Split #3:
Which Is The Best Back And Biceps Split?
Volume: How Many Sets Should You Do?
Selecting Exercises For The Back
Selecting Exercises For The Biceps
Selecting Accessory Exercises
Exercise Order
4 Sample Workouts
Back/Biceps Workout #1
Back/Biceps Workout #2
Back/Biceps Workout #3
Back/Biceps Workout #4
What’s Next?
NEW: Need A Home Workout?
ABOUT THE AUTHOR
 Which Is The Best Back And Biceps Split? In terms of building muscle and gaining strength, all of these options are capable of working… assuming everything is designed correctly. However, we don’t care about things just “working.” We care about what’s going to work best. And for most people, research (sources here and here) and decades of real-world experience all point toward using a split that trains each body part more than once per week. Looking at all of the “body part split” examples shown above (and most body part splits in general), you can see they all train each body part just once per week ( every 7th day ). The same goes for push/pull/legs split #1, which also trains everything just once per week. For this reason, I don’t consider any of those options to be ideal for someone looking to gain muscle or strength. On the other hand, push/pull/legs split #2 and #3 have a higher frequency. Split #2 trains each body part every 5th day (three times every two weeks), whereas split #3 trains each body part every 4th-5th day (almost exactly twice per week ).

The Back And Biceps Workout Routine

The Back And Biceps Workout
The Back And Biceps Workout
Why Put Back And Biceps Together?
How To Schedule A Back And Biceps Workout
Body Part Split Examples
Body Part Split #1:
Body Part Split #2:
Body Part Split #3:
Push/Pull/Legs Split Examples
Push/Pull/Legs Split #1:
Push/Pull/Legs Split #2:
Push/Pull/Legs Split #3:
Which Is The Best Back And Biceps Split?
Volume: How Many Sets Should You Do?
Selecting Exercises For The Back
Selecting Exercises For The Biceps
Selecting Accessory Exercises
Exercise Order
4 Sample Workouts
Back/Biceps Workout #1
Back/Biceps Workout #2
Back/Biceps Workout #3
Back/Biceps Workout #4
What’s Next?
NEW: Need A Home Workout?
ABOUT THE AUTHOR

Which Is The Best Back And Biceps Split? In terms of building muscle and gaining strength, all of these options are capable of working… assuming everything is designed correctly. However, we don’t care about things just “working.” We care about what’s going to work best. And for most people, research (sources here and here) and decades of real-world experience all point toward using a split that trains each body part more than once per week. Looking at all of the “body part split” examples shown above (and most body part splits in general), you can see they all train each body part just once per week ( every 7th day ). The same goes for push/pull/legs split #1, which also trains everything just once per week. For this reason, I don’t consider any of those options to be ideal for someone looking to gain muscle or strength. On the other hand, push/pull/legs split #2 and #3 have a higher frequency. Split #2 trains each body part every 5th day (three times every two weeks), whereas split #3 trains each body part every 4th-5th day (almost exactly twice per week ).

Top Benefits Of Creatine For Seniors - Life Extension Anti-Aging Benefits of Creatine
Life Extension Magazine®
Anti-Aging Benefits of Creatine
The Scourge of Aging: Sarcopenia
How Creatine Affects Older Adults
The Secret to Aging: Cellular Energy
Creatine’s Anti-Inflammatory Effects
Creatine Improves Brain Function
Conclusion
 However, the creatine group experienced significantly greater increases in fat-free muscle mass, isometric knee extension strength, isometric dorsiflexion (ankle) strength, and intramuscular creatine levels. The researchers concluded, “the addition of creatine supplementation to the exercise stimulus enhanced the increase in total and fat-free mass and gains in several indices of isometric muscle strength.” 34
An abundance of recent studies has found creatine to have beneficial effects in older adults, especially when combined with a resistance training protocol. One study examined the effects of creatine supplementation on muscular performance in older men over a brief time period. 35 The study authors concluded, “. . . seven days of creatine supplementation is effective at increasing several indices of muscle performance, including functional tests in older men without adverse side effects. Creatine supplementation may be a useful therapeutic strategy for older adults to attenuate loss in muscle strength and performance of functional living tasks.” One especially noteworthy study found that creatine’s positive effects on strength and lean tissue in older adults continued for at least 12 weeks after they stopped using it. 36 According to the study authors, “withdrawal from creatine had no effect on the rate of strength, endurance, and loss of lean tissue mass with 12 weeks of reduced-volume training.” For most creatine users, however, optimal benefits occur with continuous use of creatine, which is both safe and well tolerated.

Top Benefits Of Creatine For Seniors - Life Extension

Anti-Aging Benefits of Creatine
Life Extension Magazine®
Anti-Aging Benefits of Creatine
The Scourge of Aging: Sarcopenia
How Creatine Affects Older Adults
The Secret to Aging: Cellular Energy
Creatine’s Anti-Inflammatory Effects
Creatine Improves Brain Function
Conclusion

However, the creatine group experienced significantly greater increases in fat-free muscle mass, isometric knee extension strength, isometric dorsiflexion (ankle) strength, and intramuscular creatine levels. The researchers concluded, “the addition of creatine supplementation to the exercise stimulus enhanced the increase in total and fat-free mass and gains in several indices of isometric muscle strength.” 34
An abundance of recent studies has found creatine to have beneficial effects in older adults, especially when combined with a resistance training protocol. One study examined the effects of creatine supplementation on muscular performance in older men over a brief time period. 35 The study authors concluded, “. . . seven days of creatine supplementation is effective at increasing several indices of muscle performance, including functional tests in older men without adverse side effects. Creatine supplementation may be a useful therapeutic strategy for older adults to attenuate loss in muscle strength and performance of functional living tasks.” One especially noteworthy study found that creatine’s positive effects on strength and lean tissue in older adults continued for at least 12 weeks after they stopped using it. 36 According to the study authors, “withdrawal from creatine had no effect on the rate of strength, endurance, and loss of lean tissue mass with 12 weeks of reduced-volume training.” For most creatine users, however, optimal benefits occur with continuous use of creatine, which is both safe and well tolerated.

6 Ways to Boost Your Metabolism After 50 - Aaptiv 6 Ways to Boost Your Metabolism After 50
6 Ways to Boost Your Metabolism After 50
Be more active in general.
Work out more than one muscle group at once.
Time your activity well.
Eat enough protein, but not too much.
Don’t skip meals.
Get enough sleep.
 6 Ways to Boost Your Metabolism After 50 - Aaptiv
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Health / Older Adult Fitness
6 Ways to Boost Your Metabolism After 50
Here’s how you can speed up your metabolism at any age—even post-50! Written by Jenn Sinrich
Even the fittest and most health-conscious people can’t avoid aging. And while, there’s nothing wrong with adding years of experience and memories under your belt, sometimes age adds a bit more than that. Plenty of factors contribute to increased weight over time, but decreased metabolism is a main culprit. Read the latest research on how to boost your metabolism. In fact, even if you continue with your regular eating and exercise plan every year, you’ll still gain two pounds per year, says Kimberly Corp, certified Pilates instructor, and co-founder of Pilates on Fifth. The good news is that you still have a lot of control over your metabolism after 50 with the help from Aaptiv. Here are some expert tips to help rev up your engines. Be more active in general. A general activity-level boost each day will do much more for the metabolism than one hour of intense exercise one day a week and then nothing for the remainder of the week, says Katherine Corp (Kimberly’s twin sister) certified Pilates instructor and co-founder of Pilates on Fifth. “‘

6 Ways to Boost Your Metabolism After 50 - Aaptiv

6 Ways to Boost Your Metabolism After 50
6 Ways to Boost Your Metabolism After 50
Be more active in general.
Work out more than one muscle group at once.
Time your activity well.
Eat enough protein, but not too much.
Don’t skip meals.
Get enough sleep.

How Long Should You Work Out for Health, Weight Loss, and Fitness How Long Should You Work Out
How Long Should You Work Out
Weight Loss
Build Strength
Stay Healthy
Moderate-Intensity Exercise
Vigorous-Intensity Exercise
How Long to Work Out Each Day
Short-Workout Days (20-30 minutes)
Easier Recovery Days (30-45 minutes)
Long Moderate Workout Days (45-90 minutes)
A Word From Verywell
 Top Reasons to Lift Weights and Strength Train
Stay Healthy
The American Heart Association (AHA) has physical activity recommendations for basic health maintenance for adults and children in the United States. Here's a close look at some of the AHA's advice. 6
Adults: Americans aged 18 and older should get at least 150 minutes of heart-pumping moderate-intensity aerobic activity or 75 minutes of higher-intensity cardiovascular activity (or some combination of both) each week. The AHA also recommends incorporating strength and resistance training at least two days per week. Children: For kids aged 3–5, the AHA states that this group should be very active throughout the day. Children aged 6-17 are advised to get at least 60 minutes of moderate- to vigorous-intensity cardiovascular exercise per day, with vigorous intensity at least three days per week. Strength-training activities for this age group should be at least three days a week, gradually increasing with frequency and intensity over time. The Centers for Disease Control and Prevention (CDC) reports that only around 22.9% of U.S. adults aged 18–64 meet the minimum guidelines for physical activity each week.

How Long Should You Work Out for Health, Weight Loss, and Fitness

How Long Should You Work Out
How Long Should You Work Out
Weight Loss
Build Strength
Stay Healthy
Moderate-Intensity Exercise
Vigorous-Intensity Exercise
How Long to Work Out Each Day
Short-Workout Days (20-30 minutes)
Easier Recovery Days (30-45 minutes)
Long Moderate Workout Days (45-90 minutes)
A Word From Verywell

Top Reasons to Lift Weights and Strength Train
Stay Healthy
The American Heart Association (AHA) has physical activity recommendations for basic health maintenance for adults and children in the United States. Here's a close look at some of the AHA's advice. 6
Adults: Americans aged 18 and older should get at least 150 minutes of heart-pumping moderate-intensity aerobic activity or 75 minutes of higher-intensity cardiovascular activity (or some combination of both) each week. The AHA also recommends incorporating strength and resistance training at least two days per week. Children: For kids aged 3–5, the AHA states that this group should be very active throughout the day. Children aged 6-17 are advised to get at least 60 minutes of moderate- to vigorous-intensity cardiovascular exercise per day, with vigorous intensity at least three days per week. Strength-training activities for this age group should be at least three days a week, gradually increasing with frequency and intensity over time. The Centers for Disease Control and Prevention (CDC) reports that only around 22.9% of U.S. adults aged 18–64 meet the minimum guidelines for physical activity each week.

How Long Does It Take To Walk 1 Mile? How Long Does It Take To Walk 1 Mile?
How Long Does It Take To Walk 1 Mile?
How long does it take to walk 1 mile?
Benefits of Walking
How Much Walking Should I Do Per Week?
Children 6 to 17 years of age
Adults
Older Adults
Walking Example #1 of a physically fit adult:
Walking Example #2 of a physically fit adult (Time-Crunched):
Walking 1 mile Is a common physical activity worth at least 20 minutes of exercise
Mastering The Art of Walking At Different Paces
Easy, Moderate, & Fast Walking Paces
What do I do If I have trouble walking?
Treadmills
Trekking Poles (Walking Poles)
Walking In A Group Helps
Crossroads of the 13-minute mile
Measure Your Walking Speed
Walking a half marathon
Are you wanting to increase your daily steps?
Are you ready to try to run a mile?
Subscribe to my youtube channel below!
Recommended gear for runners
Connect with me:
 How Much Walking Should I Do Per Week? The U.S. Department of Health & Human Services Recommends the following physical guidelines for staying healthy: Children 6 to 17 years of age
60 minutes (1 hour) or more of moderate-to-vigorous physical activity daily. Physical activities should consist of aerobic, muscle-strengthening, and bone-strengthening
Adults
150 minutes (2 hours 30 minutes) to 300 minutes (5 hours) moderate-intensity activities or 75 minutes (1 hour 15 minutes) to 150 minutes (2 hours 30 minutes) of vigours-intensity aerobic physical activity
Strength train all muscles groups at least two times a week
Physical aerobic activity should be spread out through the week
“Additional health benefits are gained by engaging in physical activity beyond
the equivalent of 300 minutes (5 hours) of moderate-intensity physical activity
a week”
Older Adults
Should aim for at least 150 minutes of moderate-intensity physical activities
Older adults need to take into consideration their physical fitness level and any other chronic issues that could be exacerbated by physical activity. Walking Example #1 of a physically fit adult: Since an adult needs between 150 minutes to 300 minutes of exercise a week we could derive this weekly exercise schedule for an adult: Monday: Walk 3 miles a day (3 miles x 20 minutes = 60 minutes)
Tuesday: Strength Train ( 30 minutes)
Wednesday: Walk 3 miles a day (3 miles x 20 minutes = 60 minutes)
Thursday:

How Long Does It Take To Walk 1 Mile?

How Long Does It Take To Walk 1 Mile?
How Long Does It Take To Walk 1 Mile?
How long does it take to walk 1 mile?
Benefits of Walking
How Much Walking Should I Do Per Week?
Children 6 to 17 years of age
Adults
Older Adults
Walking Example #1 of a physically fit adult:
Walking Example #2 of a physically fit adult (Time-Crunched):
Walking 1 mile Is a common physical activity worth at least 20 minutes of exercise
Mastering The Art of Walking At Different Paces
Easy, Moderate, & Fast Walking Paces
What do I do If I have trouble walking?
Treadmills
Trekking Poles (Walking Poles)
Walking In A Group Helps
Crossroads of the 13-minute mile
Measure Your Walking Speed
Walking a half marathon
Are you wanting to increase your daily steps?
Are you ready to try to run a mile?
Subscribe to my youtube channel below!
Recommended gear for runners
Connect with me:

How Much Walking Should I Do Per Week? The U.S. Department of Health & Human Services Recommends the following physical guidelines for staying healthy: Children 6 to 17 years of age
60 minutes (1 hour) or more of moderate-to-vigorous physical activity daily. Physical activities should consist of aerobic, muscle-strengthening, and bone-strengthening
Adults
150 minutes (2 hours 30 minutes) to 300 minutes (5 hours) moderate-intensity activities or 75 minutes (1 hour 15 minutes) to 150 minutes (2 hours 30 minutes) of vigours-intensity aerobic physical activity
Strength train all muscles groups at least two times a week
Physical aerobic activity should be spread out through the week
“Additional health benefits are gained by engaging in physical activity beyond
the equivalent of 300 minutes (5 hours) of moderate-intensity physical activity
a week”
Older Adults
Should aim for at least 150 minutes of moderate-intensity physical activities
Older adults need to take into consideration their physical fitness level and any other chronic issues that could be exacerbated by physical activity. Walking Example #1 of a physically fit adult: Since an adult needs between 150 minutes to 300 minutes of exercise a week we could derive this weekly exercise schedule for an adult: Monday: Walk 3 miles a day (3 miles x 20 minutes = 60 minutes)
Tuesday: Strength Train ( 30 minutes)
Wednesday: Walk 3 miles a day (3 miles x 20 minutes = 60 minutes)
Thursday:

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
 What’s the minimum amount of training time required to build muscle? If you’re willing to work hard and push yourself, you can build muscle with a full body workout performed twice a week. In fact, research shows very similar gains in size and strength whether you train a muscle group twice or three times a week. Training Twice a Week: The Research
• In one study, subjects training a muscle group twice per week made around 70% of the strength gains (measured by maximal strength in the squat) compared to subjects training three times per week. • 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.

What’s the minimum amount of training time required to build muscle? If you’re willing to work hard and push yourself, you can build muscle with a full body workout performed twice a week. In fact, research shows very similar gains in size and strength whether you train a muscle group twice or three times a week. Training Twice a Week: The Research
• In one study, subjects training a muscle group twice per week made around 70% of the strength gains (measured by maximal strength in the squat) compared to subjects training three times per week. • 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.

Is Yoga a Good Workout? | SportsRec Is Yoga a Good Workout?
Is Yoga a Good Workout?
Strength
Loading power moves
Neuromotor Development
Aerobics
Weight Management
 Supplemented by cardio activity, yoga can be a well-rounded fitness regimen. Strength
Hatha yoga -- the kind of yoga most commonly taught in classes -- will substantially improve your strength, as well as your flexibility, endurance and balance. In a study funded by the American Council on Exercise, researchers found that one hour of Hatha yoga 3 days a week brought substantial gains in chest and abdominal strength. Gains in endurance were also particularly notable in chest and abdomen, with the yoga group able to perform six more push-ups and 14 more curl-ups at the end of the trial than the non-yoga group. A big advantage of yoga is that builds real-life strength, developing along with flexibility, balance and endurance. However, if your main goal is to bulk up, you'll make faster progress with weights. Loading power moves
TARGET BODY AREA
UPPER LOWER SIX PACK
OBLIQUES COMPLETE CORE
Select an area you want to work on OK
WORKOUT DIFFICULTY
Knee To Elbow V2
Select the level of difficulty from Easy to Hard OK
Neuromotor Development
A couple of yoga classes per week fulfills the American College of Sports Medicine recommendation of 30 minutes, 2 to 3 days a week of neuromotor exercise and proprioceptive training, which can be described as the body's sixth sense regarding its position in space. In this way yoga lowers risk of injury while exercising and in daily life, falls in older adults and improves physical function. Aerobics
Alas, aerobic activity is the one area where yoga comes up short. The ACE study found no notable changes in VO2 max -- the maximum amount of oxygen you can burn during intense activity -- in the yoga group over the 8 week period.

Is Yoga a Good Workout? | SportsRec

Is Yoga a Good Workout?
Is Yoga a Good Workout?
Strength
Loading power moves
Neuromotor Development
Aerobics
Weight Management

Supplemented by cardio activity, yoga can be a well-rounded fitness regimen. Strength
Hatha yoga -- the kind of yoga most commonly taught in classes -- will substantially improve your strength, as well as your flexibility, endurance and balance. In a study funded by the American Council on Exercise, researchers found that one hour of Hatha yoga 3 days a week brought substantial gains in chest and abdominal strength. Gains in endurance were also particularly notable in chest and abdomen, with the yoga group able to perform six more push-ups and 14 more curl-ups at the end of the trial than the non-yoga group. A big advantage of yoga is that builds real-life strength, developing along with flexibility, balance and endurance. However, if your main goal is to bulk up, you'll make faster progress with weights. Loading power moves
TARGET BODY AREA
UPPER LOWER SIX PACK
OBLIQUES COMPLETE CORE
Select an area you want to work on OK
WORKOUT DIFFICULTY
Knee To Elbow V2
Select the level of difficulty from Easy to Hard OK
Neuromotor Development
A couple of yoga classes per week fulfills the American College of Sports Medicine recommendation of 30 minutes, 2 to 3 days a week of neuromotor exercise and proprioceptive training, which can be described as the body's sixth sense regarding its position in space. In this way yoga lowers risk of injury while exercising and in daily life, falls in older adults and improves physical function. Aerobics
Alas, aerobic activity is the one area where yoga comes up short. The ACE study found no notable changes in VO2 max -- the maximum amount of oxygen you can burn during intense activity -- in the yoga group over the 8 week period.

The Science of Detraining: How Long You Can Take a Break from the Gym Before You Lose Muscle Mass, Strength, and Endurance • Sci-Fit The Science of Detraining: How Long You Can Take a Break from the Gym Before You Lose Muscle Mass, Strength, and Endurance
The Science of Detraining: How Long You Can Take a Break from the Gym Before You Lose Muscle Mass, Strength, and Endurance
Table of Contents
Expand Table →
Summary
How long it takes for muscles to atrophy
Strength loss when detraining
Endurance loss
How to maintain gains
We want to create more high quality content for you.
Introduction
When do you lose strength?
Strength Loss in Beginners
Strength Loss in Trained Lifters
When do You Lose Muscle Mass?
Muscle Atrophy in Beginners
Muscle Atrophy in Trained Lifters
Why do I look smaller after 1 week of detraining?
When do you lose endurance capacity?
Maintaining muscle mass, strength, and endurance during a longer break
Strength maintenance
Muscle mass maintenance
Maintaining endurance
Muscle memory
Regaining lost muscle and strength
How are myonuclei relevant to detraining?
Other “comeback” mechanisms
Other effects of detraining
Flexibility
Muscle characteristics
Cardiovascular characteristics
Metabolic characteristics
Conclusion
Limitations
Post navigation
 Beginners can maintain endurance performance for at least 2 weeks without training. VO2 max declines by 6 to 20% in highly trained athletes at around 4 weeks of detraining. Recent VO2max gains can be reversed after 4 weeks. How to maintain gains
To maintain strength during detraining, train at least once per week (for beginners). Trained lifters could maintain strength gains with eccentric training. To maintain hypertrophy during detraining, train at least once per week (for beginners). There’s not much long-term data for trained lifters, but eccentric training could help. To maintain endurance during detraining, you can lower training volume by 60 to 90%, training frequency by no more than 20-30% in athletes but beginners can reduce it by 50 to 70%. Training intensity should be the same. If injured, use alternative training forms such as underwater running.

The Science of Detraining: How Long You Can Take a Break from the Gym Before You Lose Muscle Mass, Strength, and Endurance • Sci-Fit

The Science of Detraining: How Long You Can Take a Break from the Gym Before You Lose Muscle Mass, Strength, and Endurance
The Science of Detraining: How Long You Can Take a Break from the Gym Before You Lose Muscle Mass, Strength, and Endurance
Table of Contents
Expand Table →
Summary
How long it takes for muscles to atrophy
Strength loss when detraining
Endurance loss
How to maintain gains
We want to create more high quality content for you.
Introduction
When do you lose strength?
Strength Loss in Beginners
Strength Loss in Trained Lifters
When do You Lose Muscle Mass?
Muscle Atrophy in Beginners
Muscle Atrophy in Trained Lifters
Why do I look smaller after 1 week of detraining?
When do you lose endurance capacity?
Maintaining muscle mass, strength, and endurance during a longer break
Strength maintenance
Muscle mass maintenance
Maintaining endurance
Muscle memory
Regaining lost muscle and strength
How are myonuclei relevant to detraining?
Other “comeback” mechanisms
Other effects of detraining
Flexibility
Muscle characteristics
Cardiovascular characteristics
Metabolic characteristics
Conclusion
Limitations
Post navigation

Beginners can maintain endurance performance for at least 2 weeks without training. VO2 max declines by 6 to 20% in highly trained athletes at around 4 weeks of detraining. Recent VO2max gains can be reversed after 4 weeks. How to maintain gains
To maintain strength during detraining, train at least once per week (for beginners). Trained lifters could maintain strength gains with eccentric training. To maintain hypertrophy during detraining, train at least once per week (for beginners). There’s not much long-term data for trained lifters, but eccentric training could help. To maintain endurance during detraining, you can lower training volume by 60 to 90%, training frequency by no more than 20-30% in athletes but beginners can reduce it by 50 to 70%. Training intensity should be the same. If injured, use alternative training forms such as underwater running.

Fish Oil for Bodybuilding: What Are the Benefits? Should You Take Fish Oil for Bodybuilding?
Nutrition
Should You Take Fish Oil for Bodybuilding?
What is fish oil?
Potential benefits for bodybuilding
May reduce muscle soreness
May improve workout quality
May aid muscle health as you age
Should you supplement with it?
The bottom line
 After age 30, muscle mass declines by 0.1–0.5% per year — with a dramatic increase in loss after age 65 ( 15
Trusted Source
). As you age, it becomes more difficult to maintain and build muscle, partly due to a decreased response to both resistance training and protein intake ( 16
Trusted Source
). Interestingly, the anti-inflammatory properties of fish oil may enhance your muscles’ sensitivity to protein and resistance training, allowing for greater gains in muscle size and strength as you age ( 17
Trusted Source
). For example, a 16-week study showed that supplementing daily with 4,200 mg of omega-3s (containing 2,700 mg of EPA and 1,200 mg of EPA) significantly increased muscle growth after exercise in older adults, compared with younger adults ( 18
Trusted Source
). Other studies likewise demonstrate that fish oil may boost or maintain muscle mass in older adults — particularly when combined with resistance training ( 19
Trusted Source
, 20
Trusted Source
, 21
Trusted Source
). Though these results indicate benefits for middle-aged and older bodybuilders, more research is needed. summary
Due to its anti-inflammatory properties, fish oil may prevent or reduce muscle soreness, inhibit the temporary loss of strength and range of motion after exercise, and improve muscle sensitivity in older adults. Still, more studies are necessary. Should you supplement with it? Fish oil seems to be most effective for reducing DOMS, which is a common occurrence for many bodybuilders.

Fish Oil for Bodybuilding: What Are the Benefits?

Should You Take Fish Oil for Bodybuilding?
Nutrition
Should You Take Fish Oil for Bodybuilding?
What is fish oil?
Potential benefits for bodybuilding
May reduce muscle soreness
May improve workout quality
May aid muscle health as you age
Should you supplement with it?
The bottom line

After age 30, muscle mass declines by 0.1–0.5% per year — with a dramatic increase in loss after age 65 ( 15
Trusted Source
). As you age, it becomes more difficult to maintain and build muscle, partly due to a decreased response to both resistance training and protein intake ( 16
Trusted Source
). Interestingly, the anti-inflammatory properties of fish oil may enhance your muscles’ sensitivity to protein and resistance training, allowing for greater gains in muscle size and strength as you age ( 17
Trusted Source
). For example, a 16-week study showed that supplementing daily with 4,200 mg of omega-3s (containing 2,700 mg of EPA and 1,200 mg of EPA) significantly increased muscle growth after exercise in older adults, compared with younger adults ( 18
Trusted Source
). Other studies likewise demonstrate that fish oil may boost or maintain muscle mass in older adults — particularly when combined with resistance training ( 19
Trusted Source
, 20
Trusted Source
, 21
Trusted Source
). Though these results indicate benefits for middle-aged and older bodybuilders, more research is needed. summary
Due to its anti-inflammatory properties, fish oil may prevent or reduce muscle soreness, inhibit the temporary loss of strength and range of motion after exercise, and improve muscle sensitivity in older adults. Still, more studies are necessary. Should you supplement with it? Fish oil seems to be most effective for reducing DOMS, which is a common occurrence for many bodybuilders.

Full Body vs. Split When Bulking: What’s Best For Mass? – Iron Built Fitness Full Body vs. Split When Bulking: What’s Best For Mass?
Full Body vs. Split When Bulking: What’s Best For Mass?
Training Volume, Intensity And Frequency: More Important Than The Split
The Full Body Workout Routine
Pros of Full Body Workout Routines
Convenient
Higher Training Frequency of Muscle Groups
Best For Building Strength
Allows For Compound Exercises
Balanced Muscle Development
Increased Muscular & Central Nervous System (CNS) Recovery
Fun Workouts
Cons of Full Body Workout Routines
Not Optimal For Lagging Body Parts
Workouts Can Become Very Intense
Long Workout Sessions
Who Should Use a Full Body Workout Routine?
Beneficial!
Not as beneficial!
Sample Full Body Routine
Workout A
Workout B
Workout C
The Upper/Lower Body Routine
Pros of Upper/Lower Body Routines
Allows For Combining Compound and Isolation Exercises
Optimal Training Frequency For Intermediate to Advanced Trainees
Allows For Ideal Training Volume
Good For Building Strength
Balanced Muscle Development
Cons of Upper/Lower Body Routines
Inconvenient When Missing a Workout
Workouts Can Become Intense
Long Workout Sessions
Who Should Use an Upper/Lower Body Routine?
Beneficial!
Not as beneficial!
Sample Upper/Lower Body Routine
Workout A – Upper Body
Workout B – Lower Body
Workout C – Upper Body
Workout D – Lower Body
Pros of Push/Pull/Leg Routines
More Effort Dedicated to Each Muscle Group
Lagging Body Parts Can Be Managed
Optimal Muscle Group Frequency
Balanced Muscle Development
Cons of Push/Pull/Leg Routines
Time Consuming
Inconvenient When Missing a Workout
Not Suitable For Beginners
Who Should Use a Push/Pull/Leg Routine?
Beneficial!
Not as beneficial!
Sample Push/Pull/Legs Routine
Workout A – Push
Workout B – Pull
Workout C – Legs
How to Structure PPL
One or Two Body Parts Per Day Routine
Pros of One or Two Body Parts Per Day Routines
100% Effort Can Be Dedicated To Each Muscle Group
Great For Lagging Body Parts
Good For Advanced Trainees
Cons of One or Two Body Parts Per Day Routines
Lower Overall Training Frequency
Imbalanced Due to Preference
Problematic to Skip a Workouts
Who Should Use a One or Two Body Parts Per Day Routine?
Beneficial!
Not as beneficial!
Sample One Body Part Per Day Routine
Workout A – Chest
Workout B – Back
Workout C – Shoulders
Workout D – Arms
Workout E – Legs
What’s your thoughts on the different training splits? My favorite one is the upper/lower split, what’s yours? Let me know down in the comments right now!
Niklas Lampi
Recent Posts
 And we know that strength and size is correlated to a high degree as long as the strength is gained in a moderate rep range (5-12). The reason why a higher training frequency per muscle group often leads to better strength gains is because you can train with higher intensity (more weights) when the training volume per session is lower. Not only that, you can also train your skill with the lifts you use more effectively with less volume spread out over more sessions. It’s easier to stay fresh during 3 sets of squats, spread out over 3 sessions per week, than what it is during 9 sets of squats spread out on only one session per week. The more fresh you can be when lifting, the quicker you’ll become skilled with the lift, which equals more strength. Allows For Compound Exercises
This ties together nicely with both training frequency and strength gains. When you’re training full body you can take advantage of all the big compound lifts such as Bench presses, Overhead presses, Pull ups, Rows, Squats and Deadlifts. Compound exercises can give you much more efficient workouts because they recruit so many muscles at once. Additionally, these exercises recruit a high level of muscle fibers, which causes your body to encourage higher production of testosterone, a major muscle-building hormone. These exercise are obviously the ones where you can gain the most amount of strength as well.

Full Body vs. Split When Bulking: What’s Best For Mass? – Iron Built Fitness

And we know that strength and size is correlated to a high degree as long as the strength is gained in a moderate rep range (5-12). The reason why a higher training frequency per muscle group often leads to better strength gains is because you can train with higher intensity (more weights) when the training volume per session is lower. Not only that, you can also train your skill with the lifts you use more effectively with less volume spread out over more sessions. It’s easier to stay fresh during 3 sets of squats, spread out over 3 sessions per week, than what it is during 9 sets of squats spread out on only one session per week. The more fresh you can be when lifting, the quicker you’ll become skilled with the lift, which equals more strength. Allows For Compound Exercises
This ties together nicely with both training frequency and strength gains. When you’re training full body you can take advantage of all the big compound lifts such as Bench presses, Overhead presses, Pull ups, Rows, Squats and Deadlifts. Compound exercises can give you much more efficient workouts because they recruit so many muscles at once. Additionally, these exercises recruit a high level of muscle fibers, which causes your body to encourage higher production of testosterone, a major muscle-building hormone. These exercise are obviously the ones where you can gain the most amount of strength as well.

A Good Workout Routine for Skinny People | Woman - The Nest A Good Workout Routine for Skinny People
A Good Workout Routine for Skinny People
Cardiovascular Exercise
Strength Training
Other Training Types
Proper Nutrition
 Cardiovascular Exercise
Exercises such as cycling, running, walking, jumping rope and jumping on a trampoline increase your heart rate. Unlike targeted strength training, cardio works large groups of muscles. It's also known for its calorie-burning benefits, so skinny people should be mindful that regular cardio might mean they need to eat more. The Centers for Disease Control and Prevention (CDC) emphasizes that most adults need 75 minutes of high-intensity cardio -- such as running -- or 150 minutes of moderate-intensity cardio, such as walking, per week. Try incorporating several different cardiovascular exercises into your weekly routine to keep your muscles working hard and to prevent boredom. Strength Training
Strength training keeps your muscles strong and can help you build mass. Muscle actually weighs more than fat, so if you're interested in gaining weight, strength training is a great way to do so, and it will make you look less gaunt. Try exercise machines such as a leg press or rowing machine at the gym, or lift weights daily. The CDC advises that most adults should do strength training at least two days per week. Focus on targeting all of your muscles rather than picking one problem area.

A Good Workout Routine for Skinny People | Woman - The Nest

A Good Workout Routine for Skinny People
A Good Workout Routine for Skinny People
Cardiovascular Exercise
Strength Training
Other Training Types
Proper Nutrition

Cardiovascular Exercise
Exercises such as cycling, running, walking, jumping rope and jumping on a trampoline increase your heart rate. Unlike targeted strength training, cardio works large groups of muscles. It's also known for its calorie-burning benefits, so skinny people should be mindful that regular cardio might mean they need to eat more. The Centers for Disease Control and Prevention (CDC) emphasizes that most adults need 75 minutes of high-intensity cardio -- such as running -- or 150 minutes of moderate-intensity cardio, such as walking, per week. Try incorporating several different cardiovascular exercises into your weekly routine to keep your muscles working hard and to prevent boredom. Strength Training
Strength training keeps your muscles strong and can help you build mass. Muscle actually weighs more than fat, so if you're interested in gaining weight, strength training is a great way to do so, and it will make you look less gaunt. Try exercise machines such as a leg press or rowing machine at the gym, or lift weights daily. The CDC advises that most adults should do strength training at least two days per week. Focus on targeting all of your muscles rather than picking one problem area.

How Many Calories Does It Take to Maintain 170 Pounds? | Livestrong.com How Many Calories Does It Take to Maintain 170 Pounds?
How Many Calories Does It Take to Maintain 170 Pounds?
Calorie Maintenance for a 170-Pound Person
Take Your Activity Level Into Account
Effect of Body Composition
Age Affects Your Calorie Level
references
 How Many Times Should I Exercise Per Week? Effect of Body Composition
Your body composition also plays a role in your calorie maintenance level. Those that have a higher ratio of muscle to fat typically need to consume more calories, as muscle burns more calories to maintain than fat, according to the Mayo Clinic. Advertisement
If you're looking to increase your calorie intake without gaining weight, increasing your muscle mass will do the trick, according to the Mayo Clinic. Introduce two or three strength-training sessions per week to increase your muscle, focusing on compound movements like deadlifts or squats, which target many of the major muscles all at once. Age Affects Your Calorie Level
Generally, the older you are, the fewer calories you burn per pound of body weight, according to the Mayo Clinic. As you age, your body begins to lose muscle and your metabolism gradually slows, which means that you burn less calories. So, this generally means that your calorie maintenance will gradually decrease with age. However, keeping a consistent exercise routine and strength-training regimen as you age can help counteract these affects, according to Harvard Health Publishing. Older individuals can still increase their muscle mass and even make up for the mass they may have lost with age.

How Many Calories Does It Take to Maintain 170 Pounds? | Livestrong.com

How Many Calories Does It Take to Maintain 170 Pounds?
How Many Calories Does It Take to Maintain 170 Pounds?
Calorie Maintenance for a 170-Pound Person
Take Your Activity Level Into Account
Effect of Body Composition
Age Affects Your Calorie Level
references

How Many Times Should I Exercise Per Week? Effect of Body Composition
Your body composition also plays a role in your calorie maintenance level. Those that have a higher ratio of muscle to fat typically need to consume more calories, as muscle burns more calories to maintain than fat, according to the Mayo Clinic. Advertisement
If you're looking to increase your calorie intake without gaining weight, increasing your muscle mass will do the trick, according to the Mayo Clinic. Introduce two or three strength-training sessions per week to increase your muscle, focusing on compound movements like deadlifts or squats, which target many of the major muscles all at once. Age Affects Your Calorie Level
Generally, the older you are, the fewer calories you burn per pound of body weight, according to the Mayo Clinic. As you age, your body begins to lose muscle and your metabolism gradually slows, which means that you burn less calories. So, this generally means that your calorie maintenance will gradually decrease with age. However, keeping a consistent exercise routine and strength-training regimen as you age can help counteract these affects, according to Harvard Health Publishing. Older individuals can still increase their muscle mass and even make up for the mass they may have lost with age.

Does Strength Training Build Muscle? (SIZE vs STRENGTH) - Mindtomusclefitness Does Strength Training Build Muscle? (SIZE vs STRENGTH)
Does Strength Training Build Muscle? (SIZE vs STRENGTH)
why strength training is the BEST way to build muscle naturally
are there any differences between strength training and muscle building?
why beginners should focus on building strength BEFORE trying to build muscle
Related questions
About the Author
 Consequently, you can build A LOT of strength without gaining much muscle. The good news is that once you've exhausted these initial newbie gains you can start building muscle. This is why I generally recommend that beginners focus almost exclusively on strength training for their first 6-12 months in the gym. Get on a novice strength program and follow it consistently until you stop making progress workout to workout. (See myreview of 3x5 vs 5x5for more information). Then (and ONLY then) should you start to use advanced bodybuilding techniques to squeeze out more muscle gains. Related questions
How often should you train for muscle growth?Research has shown that training each muscle group at least 2x per week is beneficial for muscle growth. However, training frequency is less important than TOTAL VOLUME, i.e. the number of 'hard sets' you do per week. What are the best exercises to build muscle & strength?
As a general rule of thumb, the more muscles that are involved in an exercise, the better.

Does Strength Training Build Muscle? (SIZE vs STRENGTH) - Mindtomusclefitness

Does Strength Training Build Muscle? (SIZE vs STRENGTH)
Does Strength Training Build Muscle? (SIZE vs STRENGTH)
why strength training is the BEST way to build muscle naturally
are there any differences between strength training and muscle building?
why beginners should focus on building strength BEFORE trying to build muscle
Related questions
About the Author

Consequently, you can build A LOT of strength without gaining much muscle. The good news is that once you've exhausted these initial newbie gains you can start building muscle. This is why I generally recommend that beginners focus almost exclusively on strength training for their first 6-12 months in the gym. Get on a novice strength program and follow it consistently until you stop making progress workout to workout. (See myreview of 3x5 vs 5x5for more information). Then (and ONLY then) should you start to use advanced bodybuilding techniques to squeeze out more muscle gains. Related questions
How often should you train for muscle growth?Research has shown that training each muscle group at least 2x per week is beneficial for muscle growth. However, training frequency is less important than TOTAL VOLUME, i.e. the number of 'hard sets' you do per week. What are the best exercises to build muscle & strength?
As a general rule of thumb, the more muscles that are involved in an exercise, the better.

The Science of Detraining: How Long You Can Take a Break from the Gym Before You Lose Muscle Mass, Strength, and Endurance • Sci-Fit The Science of Detraining: How Long You Can Take a Break from the Gym Before You Lose Muscle Mass, Strength, and Endurance
The Science of Detraining: How Long You Can Take a Break from the Gym Before You Lose Muscle Mass, Strength, and Endurance
Table of Contents
Expand Table →
Summary
How long it takes for muscles to atrophy
Strength loss when detraining
Endurance loss
How to maintain gains
We want to create more high quality content for you.
Introduction
When do you lose strength?
Strength Loss in Beginners
Strength Loss in Trained Lifters
When do You Lose Muscle Mass?
Muscle Atrophy in Beginners
Muscle Atrophy in Trained Lifters
Why do I look smaller after 1 week of detraining?
When do you lose endurance capacity?
Maintaining muscle mass, strength, and endurance during a longer break
Strength maintenance
Muscle mass maintenance
Maintaining endurance
Muscle memory
Regaining lost muscle and strength
How are myonuclei relevant to detraining?
Other “comeback” mechanisms
Other effects of detraining
Flexibility
Muscle characteristics
Cardiovascular characteristics
Metabolic characteristics
Conclusion
Limitations
Post navigation
 This effect is temporary since glycogen stores quickly refill when you resume training. Bed rest and limb immobilization speed up muscle atrophy. Strength loss when detraining
Strength can be maintained without training up to 3-4 weeks, but is gradually lost thereafter. It’s easier to regain strength and muscle mass once it’s lost because of muscle memory (myonuclei and neural adaptations). Endurance loss
Endurance performance decreases by 4 to 25% after 3-4 weeks. Beginners can maintain endurance performance for at least 2 weeks without training. VO2 max declines by 6 to 20% in highly trained athletes at around 4 weeks of detraining. Recent VO2max gains can be reversed after 4 weeks. How to maintain gains
To maintain strength during detraining, train at least once per week (for beginners). Trained lifters could maintain strength gains with eccentric training.

This effect is temporary since glycogen stores quickly refill when you resume training. Bed rest and limb immobilization speed up muscle atrophy. Strength loss when detraining
Strength can be maintained without training up to 3-4 weeks, but is gradually lost thereafter. It’s easier to regain strength and muscle mass once it’s lost because of muscle memory (myonuclei and neural adaptations). Endurance loss
Endurance performance decreases by 4 to 25% after 3-4 weeks. Beginners can maintain endurance performance for at least 2 weeks without training. VO2 max declines by 6 to 20% in highly trained athletes at around 4 weeks of detraining. Recent VO2max gains can be reversed after 4 weeks. How to maintain gains
To maintain strength during detraining, train at least once per week (for beginners). Trained lifters could maintain strength gains with eccentric training.

Fish Oil for Bodybuilding: What Are the Benefits? Should You Take Fish Oil for Bodybuilding?
Nutrition
Should You Take Fish Oil for Bodybuilding?
What is fish oil?
Potential benefits for bodybuilding
May reduce muscle soreness
May improve workout quality
May aid muscle health as you age
Should you supplement with it?
The bottom line
 Taking the same amount of fish oil daily lessened the temporary loss of muscle strength and range of motion after exercise ( 9
Trusted Source
). What’s more, a 6-week study in 20 resistance-trained men following a low-calorie diet for weight loss showed that supplementing daily with 4,000 mg of fish oil (containing 2,000 mg of both EPA and DHA) maintained or even increased lower-body muscle strength ( 12
Trusted Source
). As such, fish oil may help maintain muscle strength alongside dieting, which is a regular component of bodybuilders’ training. Nonetheless, additional research on fish oil’s effects on muscle size and strength is necessary ( 13
Trusted Source
, 14
Trusted Source
). May aid muscle health as you age
Aging is associated with the progressive loss of muscle mass. After age 30, muscle mass declines by 0.1–0.5% per year — with a dramatic increase in loss after age 65 ( 15
Trusted Source
). As you age, it becomes more difficult to maintain and build muscle, partly due to a decreased response to both resistance training and protein intake ( 16
Trusted Source
). Interestingly, the anti-inflammatory properties of fish oil may enhance your muscles’ sensitivity to protein and resistance training, allowing for greater gains in muscle size and strength as you age ( 17
Trusted Source
). For example, a 16-week study showed that supplementing daily with 4,200 mg of omega-3s (containing 2,700 mg of EPA and 1,200 mg of EPA) significantly increased muscle growth after exercise in older adults, compared with younger adults ( 18
Trusted Source
). Other studies likewise demonstrate that fish oil may boost or maintain muscle mass in older adults — particularly when combined with resistance training ( 19
Trusted Source
, 20
Trusted Source
, 21
Trusted Source
).

How Many Miles Should I Walk a Day to Stay Healthy? How Many Miles Should I Walk a Day to Stay Healthy?
How Many Miles Should I Walk a Day to Stay Healthy?
10,000 steps a day
Why does this amount of walking appear to offer health benefit?
How do you know how many steps you take?
How many miles are in 10,000 steps?
Conclusion: how many miles should you walk a day to stay healthy?
Author Info
Trustworthy Health Information
 How Many Miles Should I Walk a Day to Stay Healthy? Home / Fitness / How Many Miles Should I Walk a Day to Stay Healthy? How Many Miles Should I Walk a Day to Stay Healthy? By Holly Klamer, RD Researched Based Article
If you don’t do any intentional exercise and spend most of your time sitting, a first goal may be to start walking 5,000 steps or 2.5 miles per day. Once 5,000 steps per day is manageable, you can work up to a goal of 7,500 steps per day then 10,000 per day. The recommended amount of exercise for overall health for adults is 2.5 hours of moderate exercise or 75 minutes of vigorous exercise per week along with strength training the major muscle groups at least 2 times per week. Incorporating exercise into your daily life is associated with many health benefits including lowering risk for heart disease, type 2 diabetes and weight gain. Despite the connection exercise has on health, most American adults fail to reach recommended exercise levels. In fact, up to 80% of adults don’t meet the recommended exercise guidelines. Any exercise you enjoy can provide health benefit.

How Many Miles Should I Walk a Day to Stay Healthy?

How Many Miles Should I Walk a Day to Stay Healthy?
How Many Miles Should I Walk a Day to Stay Healthy?
10,000 steps a day
Why does this amount of walking appear to offer health benefit?
How do you know how many steps you take?
How many miles are in 10,000 steps?
Conclusion: how many miles should you walk a day to stay healthy?
Author Info
Trustworthy Health Information

How Many Miles Should I Walk a Day to Stay Healthy? Home / Fitness / How Many Miles Should I Walk a Day to Stay Healthy? How Many Miles Should I Walk a Day to Stay Healthy? By Holly Klamer, RD Researched Based Article
If you don’t do any intentional exercise and spend most of your time sitting, a first goal may be to start walking 5,000 steps or 2.5 miles per day. Once 5,000 steps per day is manageable, you can work up to a goal of 7,500 steps per day then 10,000 per day. The recommended amount of exercise for overall health for adults is 2.5 hours of moderate exercise or 75 minutes of vigorous exercise per week along with strength training the major muscle groups at least 2 times per week. Incorporating exercise into your daily life is associated with many health benefits including lowering risk for heart disease, type 2 diabetes and weight gain. Despite the connection exercise has on health, most American adults fail to reach recommended exercise levels. In fact, up to 80% of adults don’t meet the recommended exercise guidelines. Any exercise you enjoy can provide health benefit.

Alcohol Rehab for an Older Adult|Late-Onset Drinking Late-Onset Alcoholism – Alcohol Rehab for Older Adult
Late-Onset Alcoholism – Alcohol Rehab for Older Adult
What Is Late-onset Alcoholism?
The Stages of Alcoholism: Differences between Late-onset and Early-onset
What Causes Late-onset Alcoholism?
Evaluate the Consequences, Not the Quantities
Warning Signs of an Alcohol Problem
Recommended Drinking Quantities
Why Don’t Older Adults Get Treatment?
Alcoholism Treatment for Older Adults
Start with Less Intensive Treatment
Alcohol Rehab for an Older Adult
The Benefits of Alcoholism Treatment and Rehab for Older Adults
Protective Factors
Stop Putting Your Independence at Risk
Other Consequences
Take-Home Message
 Alcohol-related financial or legal problems. Loss of appetite. Loss of interest in socializing with friends and/or family. Falling or injuring yourself. 5
Recommended Drinking Quantities
Though you shouldn’t assess for a problem by looking at the amount you drink in isolation, if your consumption exceeds recommended safety guidelines, then you may want to cut down for health reasons. According to the National Institute on Alcohol Abuse and Alcoholism, for adults aged 65 and older safe drinking is: Not more than 1 standard drink per day or 7 in a week (a standard drink = 1 can of regular strength beer, 5 oz of regular strength wine or 1.5 oz of liquor,)
Not more than 2 standard drinks per day on any special occasion day (birthday, wedding, etc.) Why Don’t Older Adults Get Treatment? Although research shows that older adults respond well to treatment and that reduced drinking leads to big quality of life gains, the majority of problem-drinking older adults never get appropriate addiction treatment. Some factors which explain this inadequate treatment participation include:

Alcohol Rehab for an Older Adult|Late-Onset Drinking

Late-Onset Alcoholism – Alcohol Rehab for Older Adult
Late-Onset Alcoholism – Alcohol Rehab for Older Adult
What Is Late-onset Alcoholism?
The Stages of Alcoholism: Differences between Late-onset and Early-onset
What Causes Late-onset Alcoholism?
Evaluate the Consequences, Not the Quantities
Warning Signs of an Alcohol Problem
Recommended Drinking Quantities
Why Don’t Older Adults Get Treatment?
Alcoholism Treatment for Older Adults
Start with Less Intensive Treatment
Alcohol Rehab for an Older Adult
The Benefits of Alcoholism Treatment and Rehab for Older Adults
Protective Factors
Stop Putting Your Independence at Risk
Other Consequences
Take-Home Message

Alcohol-related financial or legal problems. Loss of appetite. Loss of interest in socializing with friends and/or family. Falling or injuring yourself. 5
Recommended Drinking Quantities
Though you shouldn’t assess for a problem by looking at the amount you drink in isolation, if your consumption exceeds recommended safety guidelines, then you may want to cut down for health reasons. According to the National Institute on Alcohol Abuse and Alcoholism, for adults aged 65 and older safe drinking is: Not more than 1 standard drink per day or 7 in a week (a standard drink = 1 can of regular strength beer, 5 oz of regular strength wine or 1.5 oz of liquor,)
Not more than 2 standard drinks per day on any special occasion day (birthday, wedding, etc.) Why Don’t Older Adults Get Treatment? Although research shows that older adults respond well to treatment and that reduced drinking leads to big quality of life gains, the majority of problem-drinking older adults never get appropriate addiction treatment. Some factors which explain this inadequate treatment participation include:

Alcohol Rehab for an Older Adult|Late-Onset Drinking Late-Onset Alcoholism – Alcohol Rehab for Older Adult
Late-Onset Alcoholism – Alcohol Rehab for Older Adult
What Is Late-onset Alcoholism?
The Stages of Alcoholism: Differences between Late-onset and Early-onset
What Causes Late-onset Alcoholism?
Evaluate the Consequences, Not the Quantities
Warning Signs of an Alcohol Problem
Recommended Drinking Quantities
Why Don’t Older Adults Get Treatment?
Alcoholism Treatment for Older Adults
Start with Less Intensive Treatment
Alcohol Rehab for an Older Adult
The Benefits of Alcoholism Treatment and Rehab for Older Adults
Protective Factors
Stop Putting Your Independence at Risk
Other Consequences
Take-Home Message
 According to the National Institute on Alcohol Abuse and Alcoholism, for adults aged 65 and older safe drinking is: Not more than 1 standard drink per day or 7 in a week (a standard drink = 1 can of regular strength beer, 5 oz of regular strength wine or 1.5 oz of liquor,)
Not more than 2 standard drinks per day on any special occasion day (birthday, wedding, etc.) Why Don’t Older Adults Get Treatment? Although research shows that older adults respond well to treatment and that reduced drinking leads to big quality of life gains, the majority of problem-drinking older adults never get appropriate addiction treatment. Some factors which explain this inadequate treatment participation include: 6
Problem drinkers often get mandated into treatment via employer programs or through interactions with the criminal justice system. Since older adults may no longer work outside of the house or drive a car as frequently, they can more easily hide their drinking. Doctors may confuse symptoms related to alcohol abuse for symptoms of common age-related disorders. Due to shame and embarrassment, older adults and their families are more likely to hide and minimize their drinking and less likely to initiate treatment. Alcoholism Treatment for Older Adults
Late-onset problem drinking or alcohol dependence can lead to severe cognitive, emotional and physical health problems and decreased quality of life, BUT:

According to the National Institute on Alcohol Abuse and Alcoholism, for adults aged 65 and older safe drinking is: Not more than 1 standard drink per day or 7 in a week (a standard drink = 1 can of regular strength beer, 5 oz of regular strength wine or 1.5 oz of liquor,)
Not more than 2 standard drinks per day on any special occasion day (birthday, wedding, etc.) Why Don’t Older Adults Get Treatment? Although research shows that older adults respond well to treatment and that reduced drinking leads to big quality of life gains, the majority of problem-drinking older adults never get appropriate addiction treatment. Some factors which explain this inadequate treatment participation include: 6
Problem drinkers often get mandated into treatment via employer programs or through interactions with the criminal justice system. Since older adults may no longer work outside of the house or drive a car as frequently, they can more easily hide their drinking. Doctors may confuse symptoms related to alcohol abuse for symptoms of common age-related disorders. Due to shame and embarrassment, older adults and their families are more likely to hide and minimize their drinking and less likely to initiate treatment. Alcoholism Treatment for Older Adults
Late-onset problem drinking or alcohol dependence can lead to severe cognitive, emotional and physical health problems and decreased quality of life, BUT:

Paxil: Uses, side effects, warnings, and interactions What to know about Paxil (paroxetine)
What to know about Paxil (paroxetine)
What can people use Paxil for?
How to take Paxil
Major depressive disorder
Immediate release tablets
Controlled release tablets
Generalized anxiety disorder
OCD
Panic disorder
Immediate release tablets
Controlled release tablets
Social anxiety or social phobia
PTSD
PDD
Mild to severe side effects
Warnings
Drug interactions
Withdrawal
Summary
 The following table lists the different dosages and strengths in milligrams (mg) and milligrams per milliliter (mg/ml) of Paxil. Dosage form
Strength
Paxil immediate release tablets
10 mg, 20 mg, 30 mg, 40 mg
Paxil suspension
10 mg/5 ml
Paxil CR (controlled release) tablets
12.5 mg, 25 mg, 37.5 mg
The dose of Paxil that a doctor will prescribe depends on its intended use. Doctors will recommend a starting dose and may increase or decrease the dose depending on the person’s symptoms and side effects. Major depressive disorder
People can use both the immediate release and controlled release tablets for major depressive disorder. Doctors will typically start adults on 20 mg of immediate release Paxil
Trusted Source
once daily and 10 mg once daily for older adults. Immediate release tablets
Depending on the person’s response to Paxil, the doctor may increase the dose by 10 mg every week if needed. The maximum daily dose of Paxil for major depressive disorder in adults is 50 mg and 40 mg for older adults. Controlled release tablets
When using controlled release tablets of Paxil, adults may begin on 25 mg once daily, and older adults will start on 12.5 mg once daily. Doctors may increase the dose by 12.5 mg every week, depending on the person’s response to treatment. The maximum daily dose of Paxil CR in adults is 62.5 mg
Trusted Source
and 50 mg in older adults.

Paxil: Uses, side effects, warnings, and interactions

What to know about Paxil (paroxetine)
What to know about Paxil (paroxetine)
What can people use Paxil for?
How to take Paxil
Major depressive disorder
Immediate release tablets
Controlled release tablets
Generalized anxiety disorder
OCD
Panic disorder
Immediate release tablets
Controlled release tablets
Social anxiety or social phobia
PTSD
PDD
Mild to severe side effects
Warnings
Drug interactions
Withdrawal
Summary

The following table lists the different dosages and strengths in milligrams (mg) and milligrams per milliliter (mg/ml) of Paxil. Dosage form
Strength
Paxil immediate release tablets
10 mg, 20 mg, 30 mg, 40 mg
Paxil suspension
10 mg/5 ml
Paxil CR (controlled release) tablets
12.5 mg, 25 mg, 37.5 mg
The dose of Paxil that a doctor will prescribe depends on its intended use. Doctors will recommend a starting dose and may increase or decrease the dose depending on the person’s symptoms and side effects. Major depressive disorder
People can use both the immediate release and controlled release tablets for major depressive disorder. Doctors will typically start adults on 20 mg of immediate release Paxil
Trusted Source
once daily and 10 mg once daily for older adults. Immediate release tablets
Depending on the person’s response to Paxil, the doctor may increase the dose by 10 mg every week if needed. The maximum daily dose of Paxil for major depressive disorder in adults is 50 mg and 40 mg for older adults. Controlled release tablets
When using controlled release tablets of Paxil, adults may begin on 25 mg once daily, and older adults will start on 12.5 mg once daily. Doctors may increase the dose by 12.5 mg every week, depending on the person’s response to treatment. The maximum daily dose of Paxil CR in adults is 62.5 mg
Trusted Source
and 50 mg in older adults.