What is a typical resistance training prescription for older adults?

• A. One day per week with 1-2 exercises
• B. More than two days per week with 8-10 exercises targeting major muscle groups; 1 set of 10-15 reps; power 6-10 reps at 30-60% 1RM
• C. Four to five days per week with 2-3 sets and 20 reps
• D. Three days per week using only machines

Answer: (B)

For older adults, a resistance training plan should provide enough frequency, cover multiple major muscle groups, and include a power element to support daily function and safety. Training more than twice per week allows a meaningful stimulus without overfatigue, and using eight to ten exercises ensures all major areas of the body are addressed for balanced strength gains. A practical approach is one set of about 10–15 repetitions for most exercises, which is a safe and manageable volume for many older adults. Adding a power component—six to ten reps at roughly 30–60% of 1RM—helps improve the speed of muscle contractions, which enhances functional tasks like standing from a chair, climbing stairs, and preventing falls. This combination—frequency, sufficient variety, modest rep ranges for general strength, plus targeted power work—best aligns with typical resistance training needs in older adults.

Options that are too limited in frequency or variety, rely on very high reps without a power focus, or restrict training to machines only do not provide the same balance of strength and functional benefits that the recommended approach offers.