Strength training as you age
// What the research shows
A network meta-analysisNetwork meta-analysis A meta-analysis that compares several options at once, including ones never tested head to head. More in the glossary → of 151 randomised trialsRandomised controlled trial (RCT) A study in which participants are assigned to groups at random, e.g. creatine vs. placebo. More in the glossary → (2025) looked at resistance training in people aged 60 and over. Even a low volume substantially improved physical function, lean massLean mass / fat-free mass Everything in the body except fat: muscle, bone, organs and water. More in the glossary → and muscle size in healthy older adults. Larger strength gains required higher volume. Another meta-analysisMeta-analysis A study of studies: the results of many individual studies are pooled statistically. More in the glossary → (Grgic et al., 2020) shows that even very old people still build muscle size and strength.
// In practice
- Start small: 1–2 sets per exercise, twice a week, already does a lot.
- For more strength, increase volume gradually.
- It's never too late to start.
// Limitations & open questions
With pre-existing conditions or frailty, training should be adapted and medically supervised.
// Sources
- Netzwerk-Meta-Analyse 2025Effects of resistance training volume on physical function, lean body mass and hypertrophy in older adults: 151 randomised trials (Sports Medicine) ↗
- Meta-Analyse 2020Grgic et al. – Effects of resistance training on muscle size and strength in very elderly adults (Sports Medicine) ↗