Heavy resistance training in older adults at retirement age (LISA study)

Researchers randomly assigned 451 healthy adults aged 64 to 75 to one year of heavy strength training, moderate strength training, or usual activity. The heavy-training group exercised three times a week using challenging weights and several common exercises. The moderate-training group used lighter weights, while the usual-activity group did not follow a structured program. After four years, all groups lost some strength, but the heavy-training group generally kept more leg and hand strength. The training did not clearly improve every measure of movement or muscle size.

What this means for you: A year of challenging strength training may provide lasting benefits, but it is not a permanent shield against aging-related strength loss. For older adults, supervised resistance training is a reasonable option, though this study does not show that very heavy training is necessary for everyone or that it prevents disability.