Researchers studied men and women, 60 to 96 years old, who suffered from loss of body mass and strength, otherwise known as sarcopenia. The individuals trained for eight to 12 weeks and showed an average increase in muscle strength ranging from 113 percent to 174 percent. A recent study shows older people can minimize muscle loss by incorporating a weight training routine into their lifestyle by just doing few sets of exercise each week .
Specialists encourage a minimum of one set of eight to 12 repetitions, two to three nonconsecutive days per week. People 50 to 60 years old who are just beginning a strength-training program, as well as frail individuals, should consider starting with lighter weights and fewer repetitions. Researchers feel as little as two sessions a week for older people could see results that include increases in strength, better mobility and better balance. Additionally, the increase in muscle mass will also increase their metabolic rate, as well as their ability to climb stairs.