Researchers have found that resistance training can still provide benefits even if started later in life. A recent study published in Experimental Gerontology analyzed 32 trials involving adults aged 65 and above, exploring the effects of resistance training on muscle hypertrophy.
The results showed that resistance training increased quadriceps muscle size and fiber area, with only 12 or fewer weekly sets per muscle group needed to achieve hypertrophy. Training durations longer than 12 weeks were linked to greater hypertrophy in type II muscle fibers, but age did not drastically affect the response.
This new research supports the benefits of resistance training, including improved cardiovascular health, blood pressure, and cholesterol levels. It also enhances muscle strength and tone, reduces injury risk, and improves overall physique and cognitive function. With a well-structured workout plan, anyone can benefit from resistance training, regardless of age. Consult with a personal trainer or qualified practitioner to create a personalized plan.
Source: https://www.themanual.com/fitness/how-many-sets-should-you-be-lifting-for-muscle-growth-in-older-age