In short:
- Training frequency for older adults should be at least two strength training sessions a week, which is also the WHO minimum recommendation (Bull, 2020).
- Most studies show the best strength results from training large muscle groups 2–3 times a week (Borde, 2015).
- Start with a lower frequency and increase gradually, leaving at least one recovery day between workouts.
- Regular strength training slows sarcopenia, the age-related loss of muscle mass and strength (Cruz-Jentoft, 2019).
Training frequency for older adults is one of the most important questions when the goal is to preserve muscle strength and independence in later life. After the age of 60, the loss of muscle mass and strength accelerates, but properly dosed strength training can slow that process considerably. In this guide, we look at the evidence on how often it makes sense to train, how to start and when to add more sessions.
What should training frequency be for older adults?
The clearest starting point comes from the World Health Organization: adults, including older adults, should do strength training that works the large muscle groups on at least two days a week (Bull, 2020). That is a minimum, not an upper limit. A systematic meta-analysis of the relationship between resistance training dose and outcome found that in healthy older adults, the best strength gains come from about two to three sessions per muscle group per week (Borde, 2015).
In practice, this means two full-body strength training sessions a week are enough for a beginner. Once your body has adapted to the training load, you can move toward three. More than three heavy strength training sessions a week generally adds no extra benefit for older adults and may lengthen recovery time. For tips on planning your time well, read the article Time to train.
Why is consistency more important than occasional hard workouts?
Age-related loss of muscle mass and strength, or sarcopenia, is defined in the European consensus document as a condition that raises health risk, which strength training helps prevent and alleviate (Cruz-Jentoft, 2019). A Cochrane review of progressive strength training showed that in older adults, regular training improves both muscle strength and everyday physical function (Liu, 2009).
Meta-analyses confirm that progressive strength training increases both muscle strength (Peterson, 2010) and muscle mass (Peterson, 2011) in older adults. It is precisely a consistent rhythm of two to three sessions a week that delivers these results — isolated intense efforts without regularity do not create lasting adaptation. The principles of structuring your training are covered in more detail in Training secrets.
How can you increase training frequency safely?
The safest approach is to start with two full-body workouts a week, leaving at least one recovery day between them. In the first weeks, focus on movement technique and a moderate training load rather than maximal weight. If post-workout muscle soreness subsides within two days and your strength is growing, you can add a third workout.
Intensity and frequency go hand in hand: the harder the workout, the more recovery it requires. For an overview of how to gauge training load correctly, see What is training intensity…. Besides muscle strength, older adults should also keep their cognitive fitness in shape — physical activity supports brain health, which is covered in One method for training the brain.
General physical activity recommendations for older adults can be found on the World Health Organization’s Healthy Ageing page.
References
- Bull FC, Al-Ansari SS, Biddle S, et al. (2020). World Health Organization 2020 guidelines on physical activity and sedentary behaviour. British Journal of Sports Medicine. PMID: 33239350
- 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. PMID: 26063470
- Cruz-Jentoft AJ, Bahat G, Bauer J, et al. (2019). Sarcopenia: revised European consensus on definition and diagnosis (EWGSOP2). Age and Ageing. PMID: 30312372
- Liu CJ, Latham NK (2009). Progressive resistance strength training for improving physical function in older adults. Cochrane Database of Systematic Reviews. PMID: 19588334
- Peterson MD, Rhea MR, Sen A, Gordon PM (2010). Resistance exercise for muscular strength in older adults: a meta-analysis. Ageing Research Reviews. PMID: 20060934
- Peterson MD, Sen A, Gordon PM (2011). Influence of resistance exercise on lean body mass in aging adults: a meta-analysis. Medicine & Science in Sports & Exercise. PMID: 21131873
Frequently asked questions
How many times a week should you train at 60+?
At least two strength training sessions a week (the WHO minimum), with most studies showing the best strength gains at 2–3 sessions a week (Borde, 2015).
Is training every day better for older adults?
No. Daily heavy strength training adds no extra benefit and lengthens recovery. Leave at least one recovery day between workouts.
How long does it take to see the first results?
With regular training 2–3 times a week, improvements in strength and daily functioning are often noticeable within a few months (Liu, 2009).
Is strength training safe if I have chronic conditions?
Usually yes, but it’s worth consulting your doctor before you start, and beginning with a light training load and proper technique.
Is walking enough on its own?
Walking is beneficial, but it doesn’t replace strength training, which is needed to maintain muscle mass and strength, i.e. to prevent sarcopenia (Cruz-Jentoft, 2019).
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