Strength Training for Older Adults Study: 12 Sets Per Week Optimal

This meta-analysis examined the impact of resistance training on muscle hypertrophy in older adults (65+). Thirty-two studies involving 913 participants were reviewed. Key findings include: RT effectively increases quadriceps muscle size and fiber area, but higher training volume (>12 sets/week) doesn't yield additional gains. Training duration is more influential than volume, especially for type II muscle fibers. Overall, the research confirms that older adults can build muscle with RT, and program duration is a key factor for maximizing hypertrophy.

Key Points Summary of Strength Training for Older Adults

The study reviewing strength training for older adults found that higher training volumes (over 12 sets per week) may not result in greater muscle mass.
Higher training volume (greater number of sets per exercise) is typically considered an effective strategy to induce hypertrophy, but in this study, volume itself did not significantly alter the hypertrophy outcomes as much as longer training periods did.
Training duration (how many weeks/months) was found to be a more significant factor in determining the degree of hypertrophy, particularly in type II muscle fibers (the fast-twitch fibers). This suggests prolonged resistance training might be more beneficial than merely increasing volume.

As people age, most people want to continue to gain muscle. While younger people generally see notable muscular development with larger training volumes (i.e., sets), older persons have unique difficulties, including slowed recovery rates and age-related muscle loss (sarcopenia). This suggests that strength training for older adults may require a different approach to achieve similar results. The scenario is more complex when it comes to older folks, though. Slower recovery and other age-related variables point to older persons perhaps not needing the same volume to show benefits.

Older adults can experience substantial strength gains with lower training volumes than younger individuals, suggesting that the relationship between training volume and muscle hypertrophy may differ across age groups.¹ Younger adults have more protein anabolic sensitivity. Younger adults help muscles to grow after exercise.² On the other hand, aging-related alterations in muscle biology—including compromised key signaling pathways vital for protein synthesis—often cause a reduced hypertrophic response in older adults.³ This reduced response implies that older adults may not need as high a training volume to effectively promote muscle development.⁴

For those interested in strength training for older adults, a new paper titled “Lower Extremity Muscle Hypertrophy in Response to Resistance Training in Older Adults: Systematic Review, Meta-Analysis, and Meta-Regression of Randomized Controlled Trials” clarifies this issue and suggests when it comes to strength training for older adults, higher training volumes (more than 12 sets per week) may not yield better results for older adults. This challenges the conventional wisdom that “more is better” when it comes to building muscle.⁵

Synopsis of the Research on Strength Training in Older Adults

Reviewing 32 studies, including older persons (65 years of age and above) involving 913 participants, the study primarily focused on lower extremities (legs) utilizing resistance training. To better grasp their contribution to hypertrophy (i.e., muscle growth), key variables, including sets, repetitions, and nutritional intake, were evaluated. Training frequencies ranged from 2 to 4 sessions per week while training volumes varied greatly, and some research included 2 to 5 sets for each exercise. These parameters align with existing guidelines for strength training for older adults, which prioritize progressive resistance and manageable volume.⁶

The study noted that food, especially protein intake, is vital to complement the effects of strength training for older adults. However, this study mostly focused on the mechanical stimulus resistance training provides—that is, the number of sets, repetitions, and intensity.

What were the outcomes of the Resistance Training on Muscle Development?

Training Volume Does Not Necessarily Equate Greater Hypertrophy: Higher training volumes are typically connected to more muscular growth in younger individuals. The study revealed, however, that training volume above 12 sets per week did not produce appreciably more hypertrophy in older people. Given shorter recovery durations and other age-related considerations, this implies that older persons could need less volume (i.e., sets). Studies like Csapo & Alegre (2016) also confirm that moderate volume can be equally effective for strength training for older adults.⁶

Aging Not a Major Obstacle to Muscle Growth: Although many people think aging greatly restricts muscle development, this study found no appreciable influence of age inside the old group. This reinforces the effectiveness of strength training for older adults; older persons experienced hypertrophy comparable to younger adults as long as resistance exercise was kept over time, although at a slower speed.

Use of Strength Training for Older Adults in Real-Life

How can older persons successfully integrate strength training for muscle growth in light of the study’s findings? Here are some practical suggestions:

Moderate Training Volume: Training at moderate volumes is beneficial for older persons. According to the study, higher volumes (i.e., > 12 sets per week) may not offer any further advantages, in contrast to younger adults. Prioritizing recovery and appropriate form is crucial rather than merely increasing the number of sets. This is an essential consideration for effective strength training for older adults. Aim for 2-3 sets of 8-12 repetitions for each exercise.
Progressive Overload: Older folks should concentrate on progressive overload, which involves progressively increasing the weight lifted over time, much like younger adults do. As strength increases, gradually increase the weight from a manageable starting point. In light of the anabolic resistance that frequently comes with aging, this is crucial to promote muscle growth.
Provide for a Proper Recovery: Adequate recovery time between sessions is critical for older adults to maximize the benefits of strength training for older adults. Older persons may need longer time to recuperate than younger people.
Prioritize Protein Intake: Adequate protein is essential for muscle growth, especially in older adults. Aim for 1.2–2.0 grams of protein per kilogram of body weight per day, as recommended by the International Society of Sports Nutrition.

Frequently Asked Questions About Strength Training for Older Adults

What is the best resistance training for older adults?

The best resistance training for older adults includes exercises that target the lower extremities, such as squats, lunges, and leg presses, combined with moderate volume (2-4 sets) and appropriate rest.

How many sets should older adults do for strength training?

Older adults can benefit from 2-4 sets per exercise, as higher volumes may not lead to greater muscle mass compared to younger adults. It’s important to focus on recovery and progressive overload.

Can strength training help older adults gain muscle?

Yes! Strength training for older adults can help older adults gain muscle by increasing muscle fiber area and improving strength, especially in the quadriceps, which are essential for mobility and functional independence.

How does age affect muscle growth during resistance training?

As people age, muscle growth becomes slower due to anabolic resistance. However, older adults can still experience significant hypertrophy with the right strength training program emphasizing moderate volume and adequate recovery. Proper recovery ensures that strength training for older adults is both safe and effective.

References

1 Borde, R., Hortobágyi, T. & Granacher, U. Dose–Response Relationships of Resistance Training in Healthy Old Adults: A Systematic Review and Meta-Analysis. Sports Medicine 45, 1693-1720 (2015). https://doi.org/10.1007/s40279-015-0385-9

2 Tanner, R. E. et al. Age‐related Differences in Lean Mass, Protein Synthesis and Skeletal Muscle Markers of Proteolysis After Bed Rest and Exercise Rehabilitation. The Journal of Physiology 593, 4259-4273 (2015). https://doi.org/10.1113/jp270699

3 Fry, C. S. et al. Aging Impairs Contraction-Induced Human Skeletal Muscle mTORC1 Signaling and Protein Synthesis. Skeletal Muscle 1 (2011). https://doi.org/10.1186/2044-5040-1-11

4 Lee, H. et al. Exercise Training Increases Skeletal Muscle Strength Independent of Hypertrophy in Older Adults Aged 75 Years and Older. Geriatrics and Gerontology International 19, 265-270 (2019). https://doi.org/10.1111/ggi.13597

5 de Santana, D. A., Scolfaro, P. G., Marzetti, E. & Cavaglieri, C. R. Lower extremity muscle hypertrophy in response to resistance training in older adults: Systematic review, meta-analysis, and meta-regression of randomized controlled trials. Experimental Gerontology 198, 112639 (2024). https://doi.org/https://doi.org/10.1016/j.exger.2024.112639

6 Bechshøft, R. L. et al. Improved skeletal muscle mass and strength after heavy strength training in very old individuals. Experimental Gerontology 92, 96-105 (2017). https://doi.org/https://doi.org/10.1016/j.exger.2017.03.014