Strong evidence

Older adults gain muscle and strength from resistance training, and should train with meaningful load rather than token weights.

In practice

Age changes the starting point and the rate of progress, not the method. Progressive resistance training is recommended for older adults specifically to preserve strength, function and independence.

What it doesn't say

Existing conditions and medications matter, and anyone starting later in life with a medical history should get individual clearance first.

Source

• Fragala MS, Cadore EL, Dorgo S, Izquierdo M, Kraemer WJ, Peterson MD, Ryan ED (2019). Resistance training for older adults: position statement from the National Strength and Conditioning Association. Journal of Strength and Conditioning Research, 33(8):2019–2052. doi.org/10.1519/JSC.0000000000003230