Resistance Training and Healthy Ageing

Resistance training means working muscles against a load, such as body weight, bands or weights. It is one part of healthy ageing, not a promise to stop ageing or a substitute for individual medical advice.

What do public health guidelines say?

The World Health Organization recommends muscle-strengthening activities involving major muscle groups on two or more days each week for adults and older adults. Older adults are also advised to include activity that emphasises balance and strength.

What has research in older adults found?

A 2026 systematic review by Meiling Tao and colleagues included 16 studies and 801 adults aged 60 or older. Fifteen studies were moderate-quality randomised trials and programs lasted more than eight weeks.

Compared with control groups, the pooled results favoured resistance training for strength and functional performance. The pooled effect on muscle mass was small and not statistically significant.

Does one program suit everyone?

No. Training experience, current ability, health, equipment and goals all matter. The review found that load, frequency and movement speed may influence different outcomes, but it does not establish one best program for every older adult.

What are the limitations?

The studies differed in design, and the authors found possible publication bias for strength results. Mixed-gender groups were not reported separately. The review was funded by the Humanities and Social Sciences Foundation of the Ministry of Education of China, and the authors declared no conflict of interest.

How can someone start safely?

Start at a level that matches current ability and build gradually. If you have pain, symptoms, a health condition or little recent exercise experience, seek advice from a qualified health or exercise professional before beginning a demanding program.

References

• World Health Organization. WHO guidelines on physical activity and sedentary behaviour. 2020.
• Meiling Tao, Kaifang Liao, Mingyue Yin, Zhili Chen, Yuming Zhong, Chenwen Zhu, Yuou Song, Steve Thompson, Chris Bishop and Yongming Li. “Effects of Maximal Versus Submaximal Intended Velocity Resistance Training on Muscular Fitness Adaptations in Older Adults: A Systematic Review and Meta-analysis.” Sports Medicine and Health Science. 2026;8(4):365-376. DOI. Free full text.

This article provides general health information. It does not prescribe an exercise program or account for injury, symptoms or individual health needs.