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Resistance Training for Older Women: Do Adaptive Responses Support the ACSM and NSCA Position Stands?

Edilaine F Cavalcante,Witalo Kassiano,Alex S Ribeiro,Bruna Costa,Letícia T Cyrino,Paolo M Cunha,Melissa Antunes,Leandro Dos Santos,Crisieli M Tomeleri,Hellen C G Nabuco,Paulo Sugihara Júnior,Rodrigo R Fernandes,Ricardo J Rodrigues,Marcelo A S Carneiro,Fábio L C Pina,Márcia M Dib,Denilson C Teixeira,Fábio L Orsatti,Danielle Venturini,Décio S Barbosa,Edilson S Cyrino

Medicine and science in sports and exercise（2023）

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Abstract
Our results suggest that 8-12RM seems more effective than 10-15RM for increasing upper limbs' muscular strength, whereas the adaptative responses for lower limbs and functional performance appear similar in older women. In contrast, 10-15RM seems more effective for skeletal muscle mass gains, and increased intracellular hydration and improvements in metabolic profile may accompany this adaptation.
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