Resistance Training

What does the research say?

Research shows that resistance training is highly effective for improving longevity. Studies indicate that RT can increase muscle mass by 1-3%, improve muscle strength by up to 46%, and enhance physical performance in older adults. It also reduces the risk of chronic diseases, such as cardiovascular disease and type 2 diabetes, and improves quality of life. Even minimal-dose resistance training, characterized by lower session volumes, has been shown to improve strength and functional ability, making it a feasible option for older adults [5] [8] [9] [12] .

Temporary increases in blood pressure during intense lifting

During intense resistance training, blood pressure may temporarily rise, but this can be mitigated with proper technique and controlled breathing [14] .

Muscle soreness

Muscle soreness, known as delayed onset muscle soreness (DOMS), is common after starting a new resistance training program but typically subsides within a few days [1] [12] .

Risk of injury if performed incorrectly

Injuries, such as strains or sprains, can occur if exercises are performed with incorrect form or excessive weight. Proper guidance and gradual progression can minimize this risk [14] .

[1] Resistance training is medicine: effects of strength training on health

This paper highlights the benefits of resistance training, including improved muscle mass, metabolic rate, and cardiovascular health. It also discusses its role in managing chronic conditions like type 2 diabetes and reducing low back pain.

[2] Resistance training prescription for muscle strength and hypertrophy in healthy adults: a systematic review and Bayesian network meta-analysis

This meta-analysis explores how resistance training variables (load, sets, frequency) influence muscle strength and hypertrophy. It emphasizes the metabolic and functional benefits of RT for longevity.

[3] Resistance Training for Older Adults: Position Statement From the National Strength and Conditioning Association

This position statement provides evidence-based recommendations for resistance training in older adults, emphasizing its role in combating muscle loss, improving functional independence, and enhancing quality of life.

[4] A Review on Aging, Sarcopenia, Falls, and Resistance Training in Community-Dwelling Older Adults

This review discusses how resistance training can prevent sarcopenia, reduce fall risk, and improve functional capacity in older adults, contributing to longevity.

[5] Minimal-Dose Resistance Training for Improving Muscle Mass, Strength, and Function: A Narrative Review of Current Evidence and Practical Considerations

This review explores the benefits of minimal-dose resistance training, which involves lower session volumes but can still improve strength and functional ability, making it a feasible option for older adults.

[6] Resistance training in heart failure patients: a systematic review and meta-analysis

This meta-analysis demonstrates that resistance training improves physical function and quality of life in heart failure patients without adverse effects on cardiac health.

[7] Benefits of Resistance Training in Older Adults

This review highlights how resistance training can improve muscle function, bone health, and psychological well-being in older adults, contributing to longevity.

[8] Effects of 16 Weeks of Resistance Training on Muscle Quality and Muscle Growth Factors in Older Adult Women with Sarcopenia: A Randomized Controlled Trial

This study found that 16 weeks of resistance training significantly improved muscle quality and functional fitness in older women with sarcopenia, demonstrating its effectiveness for combating age-related muscle loss.

[9] Muscle Mass and Strength Gains Following Resistance Exercise Training in Older Adults 65-75 Years and Older Adults Above 85 Years

This study compared the effects of resistance training in older adults aged 65-75 and those above 85, finding significant improvements in muscle mass, strength, and physical performance in both groups.

[10] Exercise Prescriptions in Older Adults

This review provides guidelines for exercise prescriptions in older adults, emphasizing the importance of resistance training for improving strength, balance, and overall health.

[11] Testosterone physiology in resistance exercise and training: the up-stream regulatory elements

This review explores the role of testosterone in muscle growth and how resistance training can stimulate testosterone production, particularly in men.

[12] Effects of resistance training on older adults

This review highlights the benefits of resistance training for older adults, including improved muscle mass, strength, and quality of life, as well as reduced risk of chronic diseases.

[13] Meta-Analysis Examining the Importance of Creatine Ingestion Strategies on Lean Tissue Mass and Strength in Older Adults

This meta-analysis examines how resistance training, combined with creatine supplementation, can increase lean tissue mass and strength in older adults, contributing to longevity.

[14] Resistance Training for Older Adults in Cardiac Rehabilitation

This review discusses the safety and benefits of resistance training for older adults in cardiac rehabilitation, emphasizing its role in improving physical function and quality of life.

[15] Exercise and physical performance in older adults with sarcopenic obesity: A systematic review

This review examines how resistance training can improve physical performance in older adults with sarcopenic obesity, contributing to better health and longevity.