How Many Sets Are Best for Older Lifters? New Research Has the Answers
Gaining muscle later in life is entirely possible. While the training requirements may need to be adjusted a little, a wealth of new evidence suggests that older lifters can still make gains. To further support this, a new study aimed to analyse the effects of resistance training on those who are 65-years-old and over.
The Review
The review published in Experimental Gerontology aimed to evaluate the effects of resistance training on muscle hypertrophy in older adults aged 65 years upwards. Focusing on changes in quadriceps muscle size, fibre area, and lean mass, researchers also wanted to identify factors such as age, training volume, and duration that might influence these outcomes.
The Methods
The systematic review and meta-analysis included 32 randomised controlled trials. Training programme durations spanned 8-52 weeks and typically involved exercises such as the leg press and knee extensions performed 2-3 times per week. Muscle cross sectional area, muscle fibre area and lean muscle mass were measured.
The Results
Resistance training significantly increased quad size and fibre area.
Performing 12 or fewer weekly sets per quad muscle was found to be sufficient for hypertrophy.
Increasing weekly sets beyond this did not yield additional benefits, particularly during the initial months of training.
Longer training durations (more than 12 weeks) were associated with greater hypertrophy in type II muscle fibres.
Age did not significantly influence the response.
The Conclusion
The researchers concluded: 'The results of this review support the notion that muscle hypertrophy occurs in individuals aged 65 or older participating in supervised traditional resistance training programs,'
They continued to note that the results suggest that age does not substantially influence the response. Also, while training volume did not influence the response, the results indicate that higher weekly sets (more than 12 sets) per muscle group may not be necessary.
What Does This Mean for Us?
For those of us who are 65 plus, 12 weekly sets per muscle group, training 2-3 times a week is sufficient for hypertrophy. Training modifications may still be required for some senior lifters, but this research aligns with other evidence available suggesting that 10-20 sets per week is sufficient for muscle growth.
If you are 65 plus, training in line with your experience levels and recovery, you can aim for:
12 sets per muscle group a week, split up to suit your own preferences and needs
However, it's important to note that you should check with a qualified practitioner before embarking on your fitness goals, to make sure your programme is realistic and aligned with your needs. That might look like starting at 3 sets per muscle group per week and increasing from there.
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