Resistance Training for Adults Over 50: Evidence-Based Strategies for Muscle Health

Written by Emma Mattison, NASM Certified Personal Trainer, Nutrition Coach, Functional Aging Specialist, and MS(c) Exercise Physiology. Founder of the Academy of Superior Online Coaching (ASOC).

*Disclosure: I only recommend products I would use myself and all opinions expressed here are our own. This post may contain affiliate links that at no additional cost to you, I may earn a small commission. Read full privacy policy here.

As we age, maintaining muscle mass and strength becomes increasingly important for overall health and independence. This article explores the latest research on resistance training for adults over 50, providing evidence-based recommendations for effective and safe exercise routines.

The Importance of Resistance Training in Later Life

Sarcopenia, the age-related loss of muscle mass and function, is a significant concern for older adults. According to a study by Fragala et al. (2019) published in the Journal of Strength and Conditioning Research, resistance training is a proven and effective method to counteract age-associated declines in muscle mass, strength, and physical function. The researchers emphasize that resistance training is critical for older adults to maintain independence and quality of life.

Optimal Frequency and Intensity for Resistance Training

A meta-analysis by Borde et al. (2015) in Sports Medicine examined the effects of resistance training on muscle strength in older adults. The study found that training 2-3 times per week at moderate to high intensity (70-79% of one-repetition maximum) was most effective for improving muscle strength. The researchers also noted that longer training periods (50-53 weeks) resulted in greater strength gains compared to shorter interventions.

Tailoring Resistance Training Programs for Older Adults

Peterson et al. (2010), in a study published in Medicine & Science in Sports & Exercise, highlight the importance of individualized resistance training programs for older adults. They found that progressive resistance training led to significant improvements in lean body mass, muscle strength, and physical performance in adults over 50. The researchers recommend a tailored approach that considers an individual's baseline fitness level, health status, and personal goals.

Combining Resistance Training with Protein Intake

Baum, Kim, and Wolfe (2016) recommend a protein intake between 1.2 and 2.0 g/kg/day or higher for elderly adults. This recommendation is higher than the current Recommended Dietary Allowance (RDA) of 0.8 g/kg/day, which the authors argue is insufficient for older adults, particularly those looking to preserve or increase muscle mass.

Safety Considerations and Injury Prevention

While resistance training is highly beneficial, safety is paramount for older adults. A systematic review by Liu and Latham (2010) in the Cochrane Database of Systematic Reviews found that properly supervised resistance training programs are safe for older adults and can significantly reduce the risk of falls and improve functional performance. The researchers stress the importance of proper technique, gradual progression, and professional guidance to minimize injury risk.

Practical Strategies for Implementing Resistance Training

Based on the current research, here are some practical recommendations for adults over 50 looking to start or optimize their resistance training routine:

1. Aim for 2-3 resistance training sessions per week, focusing on major muscle groups.

2. Start with moderate intensity and gradually progress to higher intensities (70-79% of one-repetition maximum) as strength improves.

3. Include a variety of exercises that target functional movements, such as squats, lunges, and push-ups.

4. Combine resistance training with adequate protein intake (1.2-2.0 g/kg/day) to maximize muscle growth and strength gains.

5. Seek guidance from a certified fitness professional to ensure proper technique and program design.

6. Listen to your body and allow for adequate rest and recovery between sessions.

By implementing these evidence-based strategies, adults over 50 can harness the power of resistance training to maintain muscle mass, improve strength, and enhance overall health and well-being.

Start Your Fitness Journey Today

Are you ready to incorporate effective balance training into your fitness routine? As a NASM-certified personal trainer, Functional Aging Specialist, and ASOC-certified Online Personal Training Specialist (OPTS), I specialize in helping adults over 50 achieve their fitness goals safely and effectively. My approach focuses on creating personalized balance and stability programs tailored to your unique needs and lifestyle.

Take the first step towards improving your balance and reducing fall risk by scheduling a free consultation call with me today. Together, we'll design a program that incorporates the latest research on balance training for older adults—all from the comfort of your home. Visit Emma Mattison Fitness to book your call now! Let's work together to enhance your stability and confidence for a safer, more active lifestyle in midlife and beyond.

You can also email at coach@emmamattisonfitness.com

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About the Author

Hi! I'm Emma Mattison. I’m a certified personal trainer (NASM), certified nutrition coach, Functional Aging Specialist, certified virtual coach, stretch & flexibility coach, pranayama breathwork guide, kettlebell trainer, and full-time holistic movement nerd. I'm also the founder of the Academy of Superior Online Coaching (ASOC)—because, yes, I like to stay busy and yes, I think trainers deserve better education than random PDFs and influencer vibes.

I specialize in functional fitness for adults 40+, especially those managing chronic conditions like fibromyalgia, arthritis, joint replacements, or multiple sclerosis. I believe strength, balance, and movement can be playful and scientific—and I live for making complex topics feel like a conversation, not a textbook.

I genuinely love diving into peer-reviewed research (yes, for fun), and my mission is to turn that science into practical, empowering tools you can actually use—whether you’re a client, a coach, or just curious.

My love for fitness really started with helping my best friend—who I now get to call my husband. He’s the reason my work feels so joyful (and why my YouTube channel, Emma Mattison Fitness, looks as polished as it does!). He edits all my content and is probably working on the next video as you’re reading this. Go give it a like if it’s helpful—we make these together, with real humans in mind. 😊😊

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References:

Baum, J. I., Kim, I. Y., & Wolfe, R. R. (2016). Protein Consumption and the Elderly: What Is the Optimal Level of Intake? Nutrients, 8(6), 359. https://doi.org/10.3390/nu8060359

Borde, R., Hortobágyi, T., & Granacher, U. (2015). Dose-Response Relationships of Resistance Training in Healthy Old Adults: A Systematic Review and Meta-Analysis. Sports Medicine, 45(12), 1693-1720.

Fragala, M. S., Cadore, E. L., Dorgo, S., Izquierdo, M., Kraemer, W. J., Peterson, M. D., & Ryan, E. D. (2019). Resistance Training for Older Adults: Position Statement From the National Strength and Conditioning Association. Journal of Strength and Conditioning Research, 33(8), 2019-2052.

Peterson, M. D., Sen, A., & Gordon, P. M. (2011). Influence of Resistance Exercise on Lean Body Mass in Aging Adults: A Meta-Analysis. Medicine & Science in Sports & Exercise, 43(2), 249-258.

Liu, C. J., & Latham, N. K. (2009). Progressive resistance strength training for improving physical function in older adults. Cochrane Database of Systematic Reviews, (3), CD002759.