Resistance Training — The Right Dose
Frequency, intensity, modality
Most older adults under-dose resistance training — by frequency (1×/week vs the 2–3 needed), intensity (5–6 RPE vs the 7–9 needed), or both. The right prescription is more straightforward than fitness culture makes it: 2–3 sessions/week, 4–6 compound lifts per session, 2–4 sets each, RPE 7–9.
Compound lifts beat isolation work
Squat, deadlift, bench press / overhead press, row, pull-up. Five movements cover most of the body's strength + bone-loading needs. Isolation work (curls, leg extensions) has its place but doesn't move the needle on whole-body strength + BMD the way compound work does.
Progressive overload is non-negotiable
The body adapts to whatever stimulus you give it; without progression, gains plateau. Every 2–4 weeks: add 2.5–5 kg, do 1–2 more reps, do 1 more set, or shorten rest. The specific lever doesn't matter as much as KEEPING it changing. Tracking workouts (paper, app) makes progression possible.
Match age + training level to weekly volume
Connect each profile to its evidence-based weekly resistance volume.
Heavy is safer than you think (when programmed)
Older adults are often steered into 'gentle' programmes that don't load enough to drive adaptation. With proper coaching + warm-up + technique, heavy resistance is no more injury-prone than gentle exercise — and produces 5–10× the adaptive effect. The risk profile in studies of supervised heavy training in 60+ adults is extremely good.
Key Takeaway
Two to three resistance sessions per week, 5 compound lifts, 2–4 working sets each, RPE 7–9, progressive overload. That's the entire prescription. Most longevity-relevant strength gains come from this template applied for years — not from clever programming.