Table 1.

Resistance exercise recommendations for older adults

	Neuromuscular target
	Hypertrophy		Strength		Power
Modality	Free weights; machines	Machine-based	Free weights; machines	Machine-based	Free weights; machines
Frequency	2–3 days/week on nonconsecutive days	3 days/week on nonconsecutive days	2–3 days/week on nonconsecutive days	2 days/week on nonconsecutive days	2–3 days/week on nonconsecutive days
Intensity	60–80% 1-RM	51–69% 1-RM	60–80% 1-RM	70–79% 1-RM	30–60% 1-RM
Training volume	1–3 sets/exercise; 8–12 repetitions/set	2–3 sets/exercise; 7–9 repetitions/set	1–3 sets/exercise; 8–12 repetitions/set	2–3 sets/exercise; 7–9 repetitions/set	1–3 sets/exercise; 6–10 repetitions/set
Contraction velocity	Slow to moderate	N/A	Slow to moderate	N/A	High
Rest intervals	1–3 min between sets	120 ss between sets	1–3 min between sets	60 ss between sets	1–3 min between sets
Duration	N/A	50–53 weeks	N/A	50–53 weeks	N/A
Additional comments	Multiple- and single-joint exercises	6 s time under tension per repetition; 2.5 s rest between repetitions	Multiple- and single-joint exercises	6 s time under tension per repetition; 4 s rest between repetitions	Should be conducted in combination with training to improve strength; multiple- and single-joint exercises

Resistance exercise recommendations for enhancing muscular hypertrophy, strength, and power for older adults as proposed by the American College of Sports Medicine (ACSM) [90] and a systematic review and meta-analysis performed by Borde et al. [92].

1-RM, 1 repetition maximum; min, minute; N/A, data not available.