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.
This step is interactive — open the Thier app to try it.
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.