Training & movement
B · Reasonable confidenceWhich strength training works best for older adults with muscle loss
Subject: Optimal resistance training prescriptions to improve muscle strength, physical function, and muscle mass in older adults diagnosed with sarcopenia: a systematic review and meta-analysis
What this means
Strength training improved grip strength, walking speed and rising from a chair. Muscle mass did not clearly increase. The gains stayed below the threshold for a noticeable difference.
Ruixiang Yan, Yuhuan Chen, Runfa Zhang, Jiaxin He, Weilong Lin, Jian Sun, D. Li · 2025 · Aging Clinical and Experimental Research
What does this rating mean?
A solid systematic review with caveats, or consistent indications with a limited scope.
Findings
Resistance training significantly improved handgrip strength, knee extension strength, gait speed and functional tests in sarcopenic older adults, but did not significantly improve the Short Physical Performance Battery or skeletal muscle mass — a functional rather than morphological benefit. A dose of roughly 1220 MET-min/week was suggested as optimal for handgrip strength.
Who this applies to
Adults aged 60 and over with sarcopenia (age-related loss of muscle mass and strength).
What to keep in mind
The measured gains were small and did not reach the threshold for a clinically noticeable difference. The estimated best dose of 1220 MET-min per week comes from a statistical model.
Practical conclusion for REZA
An important nuance for clients with sarcopenia: resistance training clearly improves grip strength, gait speed and functional tests, but measured muscle mass doesn't always change — the win is functional, not just what shows on a scan.
View method and source
Methodology
Meta-analysis
Population
24 RCTs, n=951 adults aged ≥60 y with diagnosed sarcopenia
Intervention
Resistance training vs. usual care or no intervention; Bayesian dose-response modelling of RT dose
Outcome measures
Handgrip strength, knee extension strength, gait speed, Timed Up and Go, five-times sit-to-stand, Short Physical Performance Battery (SPPB), appendicular skeletal muscle mass and ASM index
Limitations
Muscle mass outcomes did not improve significantly, suggesting functional rather than morphological benefit; meta-regression identified no significant sources of heterogeneity despite subgroup differences; MET-min/week dose metric is a crude proxy for resistance-training dose.
Original source
DOI: 10.1007/s40520-025-03235-w · PMID: 41212331
View on PubMed →This information is general education about scientific research. It is not personal medical advice and does not replace diagnosis or treatment by a doctor or other healthcare professional. If you have symptoms, a medical condition or take medication, consult your GP or treating professional before changing your training or nutrition.