Trainingwell supported · human data
Two lifting sessions a week may be the ceiling for over-60s
Across pooled studies of adults over 60, adding training days bought only a small bump in strength and no extra muscle growth whatsoever. The authors conclude that going beyond two resistance sessions a week is unlikely to deliver anything further for older lifters.
For you: If you are over 60 and lifting twice a week, this is no reason to add a third session: extra days bought a little strength and no extra muscle here.
What it shows: Solid as pooled evidence goes: results pooled from 14 studies of adults over 60 found only a small strength gain per extra training day and no extra muscle growth at all. The underlying programmes varied, so the exact ceiling may differ from person to person.Meta-analysis · J Sports Sci