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Long-term effects of strength training at different intensities for older adults
Last reviewed: 02.07.2025
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An interim report recently published in the journal BMJ Open Sport & Exercise Medicine examined the long-term effects of strength training at varying intensities in older adults.
The study found that participants who trained on a high-intensity training program (HRT) were able to maintain muscle performance, particularly in isometric leg strength, while participants who trained on a moderate-intensity program (MIT) and the control group (CON) showed a significant decrease in muscle strength and function over the three years following the original study.
Modern medical advances have significantly increased life expectancy. Along with this has come an increase in age-related chronic diseases such as cardiovascular disease and cancer, as well as a loss of autonomy in older people.
Recent research suggests that strength training may help maintain muscle strength and reduce the risk of functional decline. However, most studies are short-term, and there is limited evidence on the long-term benefits of supervised exercise in older adults.
The 2020 Live Active Successful Aging (LISA) study recruited 451 retirement-age adults (approximately 64-75 years old, average age 67 years) and randomly assigned them to one of three groups: high-intensity training (HRT), moderate-intensity training (MIT), and a no-exercise control group (CON).
The training programs included three full sessions per week for a year. Training intensity in the HRT and MIT groups was determined using the Brzycki prediction equation.
The study involved 369 of the 451 people, with an average age of 71 and 61% women. Data was collected over three days and included a full medical examination, assessment of visceral fat mass and leg strength, and MRI scans of the brain and hip.
The results showed that the daily physical activity of the participants was high, despite their age. The HRT group managed to maintain leg muscle strength at baseline levels, while the MIT and CON groups showed a significant decrease in strength.
The results of the study highlight the importance of training intensity in maintaining muscle strength and function over the long term. The HRT group demonstrated significant improvement in maintaining leg strength compared to the MIT and CON groups, despite a decrease in leg muscle mass.
"Significant benefits in leg strength were observed despite decreased muscle mass. Neural adaptations may influence the response to strength training. The present results suggest that these adaptations may play a role even with decreased muscle mass and thigh cross-sectional area."
These findings highlight that one year of intense strength training may have long-term benefits for muscle strength and function in older adults, while lower intensity programs do not produce the same results.