You may never be too old to benefit from starting a weight-training program
Here’s a recap on a study that shows you may never be too old to benefit from starting a weight-training program.
In this study, presented in the Journal of Applied Physiology, researchers had two groups of healthy, untrained men perform the same workout program for 10 weeks. The workout program was basically set up using an undulating periodization protocol where the reps/sets/load varied throughout the week (more on this type of training on the LBC site in the Q&A section). The program included a variety of different exercises such as squats, leg extensions, lower back extensions, lat pulldowns, leg curls, calf raises, bench presses, seated rows, military presses, and arm curls. The difference between the two groups was that the average age for one group was 30 while the other was 62.
Before and after the study, the researchers had the subjects perform their one-rep max on squats (i.e. the heaviest amount of weight they could squat, with good form, for one rep). They also did MRIs on the subjects to measure the size of the muscles in the dominant thigh.
What the researchers found was that all groups showed a significant increase in their one-rep max on squats and the size of of the muscles in their dominant thigh. The percentage increase in muscle size was greater for the younger men. However, the percentage increase in strength was about even for both groups. Regardless, this just goes to show that you can still make gains in size and strength by starting a weight-training program in your 60s.
For more information:
Kraemer WJ et al. Effects of heavy-resistance training on hormonal response patterns in younger vs. older men. J Appl Physiol (1985). 1999. Sep;87(3):982-92.