How Much Strength Training Do Adults Over 60 Really Need?

Awareness around the importance of resistance training for older adults is growing rapidly. Strength training is no longer reserved for athletes or fitness enthusiasts—it's now recognized as one of the most effective interventions for healthy aging. The research is clear: resistance training is the closest thing we have to a fountain of youth.

But how much strength training do older adults really need to benefit?

A new meta-analysis published in Sports Medicine analyzed 151 studies involving participants over the age of 60. It offers the most current, evidence-based guidance on how much resistance training is necessary to build and maintain muscle mass and function in older adults.

The researchers focused on training “volume,” defined as the total number of sets multiplied by the number of reps. This is often a point of confusion in training programs, especially for older individuals who may assume they need to do more to get results.

Here’s what the study found:

“A low resistance training volume can substantially improve healthy older adults’ physical function and benefits lean mass and muscle size independently of program duration.”

“A low-volume resistance training program should be recommended in future exercise guidelines for older adults, particularly for those targeting healthy aging.”

The Take-Home Message

If you’re over 60, you don’t need long, high-volume workouts to see meaningful results. In fact, this research supports performing just one set of six to ten exercises, once or twice per week to significantly improve muscle mass, strength, and overall physical performance.