Three recent papers sharpen the advice for people training after 60. None says there is one perfect routine. Together, they support progressive resistance, enough weekly work to make progress and nutrition matched to actual need.
Heavier training appears better for lower-body strength
A July 2026 systematic review and meta-analysis combined 18 randomized trials with 1,283 adults aged 50 and older. Programs using at least 70% of one-repetition maximum produced greater improvements in leg-press and leg-extension strength than lower-to-moderate loads.
What changed
This strengthens the case that load matters when the specific goal is maximum strength. It does not mean lighter training is useless, nor that every set should be extremely heavy.
What it means after 60
Once technique is dependable, gradually working toward genuinely challenging loads can be worthwhile. “Heavy” remains personal. A load should be earned through control, a pain-free range and sensible progression—not copied from someone else.
Important limit: The review included people from age 50 upward, used varied programs and had much less certainty for falls, bone density and adverse events than for strength.
Read the paper on PubMed ↗Extra protein helped most when starting intake was low
In a 12-week randomized trial, 295 frail community-dwelling adults averaging nearly 74 years completed supervised full-body resistance training twice weekly. Adding counselling and whey protein to reach about 1.2–1.5 grams per kilogram per day did not improve strength, lean mass or physical performance for the group as a whole.
What changed
The result pushes back on the idea that adding a shake automatically produces more muscle. Exploratory analyses suggested a strength benefit among participants who began below 1.2 g/kg/day, especially below 0.8 g/kg/day—but that subgroup finding needs confirmation.
What it means after 60
First ask whether protein intake is actually low. Food or supplements may help fill a gap, but extra protein on top of an already adequate intake may not add a measurable benefit. People with kidney disease or other medical nutrition concerns should get individualized advice.
Important limit: Participants were frail, the analysis of starting protein intake was exploratory, and the results may not apply directly to healthy, experienced lifters.
Read the paper on PubMed ↗The new ACSM guidance makes consistency the centrepiece
The American College of Sports Medicine’s 2026 position stand synthesized 137 systematic reviews covering more than 30,000 adults. Resistance training improved strength, muscle size, power, walking speed, balance and physical function.
What changed
This is the first major ACSM update to its resistance-training position stand since 2009. It found that many program details had less influence than people often assume. Strength tended to benefit from heavier loads, full range of motion, two or three sets and at least two weekly sessions; muscle growth benefited from higher weekly volume.
What it means after 60
A complicated routine is not required. Choose exercises you can perform well, train them consistently, progress the challenge and give recovery the attention it needs. Methods such as bands, machines and free weights can all contribute.
Important limit: This overview included healthy adults of all ages, so its findings are broad rather than specific prescriptions for everyone over 60.
Read the position stand on PubMed ↗THE PRACTICAL TAKEAWAY
Build the habit first. Earn the heavier weight. Fill nutrition gaps instead of chasing extras.
The evidence supports challenging training, but it also supports flexibility. Start with a level you can control, progress gradually and judge the plan by strength, function and recovery over time.
This research brief is educational and is not medical advice. Studies describe averages, not guarantees for an individual. If you have a medical condition, pain, balance concerns or medication that affects exercise, speak with your doctor or a qualified professional before changing your training or diet.