A meta-regression of the effects of resistance training frequency on muscular strength and hypertrophy in adults over 60 years of age.
Level 1 - systematic review of randomized trials
Systematic review and meta-regression of clinical/intervention trials
PubMed 32948100 · doi:10.1080/02640414.2020.1822595
What was done
A systematic review and random-effects multilevel meta-regression evaluated 14 articles investigating the effects of resistance training frequency on maximal strength and muscle hypertrophy in adults over 60 years of age. Effect sizes were calculated as pre-test to post-test change divided by pooled pre-test standard deviation, clustering by study.
What was found
Maximal strength showed a statistically significant effect of training frequency (p = 0.001), with an increase in effect size of 0.14 for every additional day of training per week (CI: 0.08, 0.21). Muscle hypertrophy showed no significant effect of training frequency (p = 0.67).
Why it matters
Additional weekly training days provide minor incremental benefits for maximal strength but do not enhance hypertrophy in adults over 60, suggesting limited added value for training more than twice per week.
Limits
The analysis included only 14 articles. The abstract does not report total participant count, specific exercise modalities, baseline training status, or whether total weekly training volume was equated across frequencies.
Cited by
- supports Performing two 20-minute full-body resistance training sessions per week is sufficient to significantly attenuate age-related muscle loss and reduce fall and fracture risk.