The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
because of our previous conversation it was in over age 90 so these are folks 90 plus and they saw improvements like 30 to 170% in things like muscle size and hypertrophy over a very short period of time I think it was 12 weeks
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it's if you look at the research literature you do see differences between young and old but most of those get amili orated when you start adding in resistance training
research is very consistent here um in demonstrating that resistance training can increase muscle strength um and muscle hypertrophy at any age again
it was a study that looked at people in their late 70s and early 80s and people in their 20s um and it at the outset measured three rep max for leg extension and then put them on a six week uh resistance training program and um the people in their late 70s and early 80s had a 78% increase in their strength uh which is almost identical to the 83 84% increase that was found in the younger individuals
um but but when you look at you know large pooled analyses you can see that even if you limit your analysis to people over the age of 80 um which are people who are clearly in the in that in that area of um you know being on the downhill for strength and hypertrophy um training can offset losses and in a in a deconditioned individual can actually make gains
there was a study that looked at people in their late 70s and early ' 80s and people in their 20s and it at the outset measured three rep max for leg extension and then put them on a six we uh resistance training program and the people in their late 70s and early 80s had a 78% increase in their strength uh which is almost identical to the 83 84% increase that was found in the younger individuals
But get this: Just 8-18 weeks of resistance training (1-3x/week) can effectively recover those strength losses in older adults
A small study involving 90-year-old participants revealed that eight weeks of high-intensity resistance training led to a remarkable 174% increase in muscle strength and a 48% improvement in walking speed, despite only a 9% increase in muscle size.
One study showed that 90-year-old participants increased their strength by 174%, walking speed by 48%, and thigh muscle mass by 9% after just 8 weeks of high-intensity resistance training (PMID: 2342214).
We carried out a meta analysis on the oldest of old, which was 70 and above. Well, 70s actually not that...it's the new 50 now, 70. But 70-plus-years-old and up octogenarians, profound improvements in muscle strength, muscle hypertrophy within 12-week, 8 to 12-week training programs, these are novice trainees who've never done anything before.
older adults that engaged in resistance training one to three times a week for about 8 to 18 weeks could recover strength that was basically lost over years of just being inactive
and so in elderly we see that too as a percentage now if you take somebody who's 70 years old and never lifted weights before they're going to not have very much lean mass but if they start they'll still gain a similar amount as a percentage of their starting Le mass
in one study that recruited adults aged 90 years and older 8 weeks of high-intensity strength training produced a 174% increase in muscle strength muscle strength and size increased even in the ninth decade of Life