A 3-5 repetition protocol for 12 weeks per year, followed by resistance training with other repetition ranges, can maintain or build strength.

“I opted to try strength training same as always (3X/week), heavier: 3-5 repetitions on work sets, NOT to failure (stopping 1-2 reps prior), long (3-5min) rest periods, 1-2 more sets here & there & indeed strength is WAY up.”

“I would add to cycle the rep ranges so that you do train in the 3-5 rep heavier range for 1-2, 10-12 week cycles per year, also 6-10 range for 10-12 weeks etc.”

“when I did that, I, of course, gained strength. But that strength stayed with me such that when I returned to higher repetition ranges, I could use more weight in good form, and that, of course, enhanced strength and hypertrophy further.”

“But the good news is if you do the 3 to 5 protocol for say 12 weeks per year, and then you continue to resistance train using other repetition ranges geared towards hypertrophy and strength or perhaps even muscular endurance, the good news is you'll maintain your strength and perhaps even build your strength, offsetting that natural decrease that would otherwise occur.”

“So what I did and what I'm suggesting you try is for any existing resistance training that you're doing, to take a period of 8 or 10 or ideally 12 weeks and do the vast majority, if not all of that resistance training in the lower repetition range that's designed specifically to induce strength adaptations.”