Strength Training Works At Any Age
Can you still get stronger in your 60s or 70s? Do women gain strength as effectively as men? A recent study provides answers that are more encouraging than most people expect.
Strength Training Works at Any Age
Can you still get stronger in your 60s or 70s? Do women gain strength as effectively as men? A recent study provides answers that are more encouraging than most people expect.
The Study in Brief
Researchers examined 49 adults, men and women aged 20 to 76, who trained for eight weeks using a heavy leg press program. The format was straightforward
• 3 sessions per week • 4 sets of 4 reps at about 85–90% of one-rep max (1RM)
Strength was tested before and after the training.
The Results
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Everyone improved. Average increase in strength was 24%, with no one failing to respond. The smallest gain was still 7%.
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Age did not limit results. Older adults started with lower absolute strength, but their relative improvements matched those of participants in their 20s.
- Gender showed no difference in progress. Men began stronger, but percentage gains were similar
◦ Men: +26%
◦ Women: +23%
- Genetics had only a small effect. One variant (PPARGC1A) showed modest differences, but overall genetics mattered very little.
Why This Matters
Muscle strength is one of the best predictors of long-term health and independence.
After age 40, strength naturally declines each year, and the decline accelerates after 50. This decline increases the risk of falls, reduced mobility, and lower quality of life.
The good news is that decline is not inevitable. With consistent and heavy strength training, older adults can achieve strength gains that are similar to younger lifters.
Practical Takeaways
- It is never too late. Whether you are 25 or 75, your body adapts when challenged.
- Women benefit just as much as men. Relative improvements are nearly identical.
- Consistency matters more than genetics. Training hard produces results for everyone.
- Two to three weekly sessions are enough. Focus on compound lifts such as squats, deadlifts, or leg press at high intensity.
Bottom Line
Strength training is one of the most effective tools for healthy aging. Starting earlier helps you preserve muscle and independence for longer. Starting later still produces meaningful improvements. The evidence is clear: everyone can get stronger.