Resistance Training For Older Adults

People lose 30 percent of their muscle strength between ages 50 and 70. Combat muscle loss with resistance training 3 to 4 times per week.

Keeping our muscles from going flabby isn’t just a matter of vanity. Our muscles help us perform everyday activities and allow us to stay mobile and independent as we get older. We lose 30 percent of our muscle strength between the ages of 50 and 70. However, we can thwart physical deterioration by practicing progressive resistance training — weight-bearing exercises that gradually become more difficult as our body adjusts to the effort.
Research in people over the age of 60 found that participants reaped the most physical benefits when resistance training was performed at higher intensities.
To increase muscle strength, reduce the risk of falls and improve coordination, the study recommends performing three sets of eight to 12 repetitions per muscle group three or four times per week.