Strength routines for adults over 55

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Starting strength training at 55, 65 or 75 is still worth it: muscle responds at any age, and strength is one of the things that best protects your independence. What changes is the dose. When you enter your age, the generator lowers the maximum volume, lengthens the rests and leaves out the exercises with the highest risk if technique breaks down, without removing the heavy work that does pay off.

157 exercises available for this setup

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How the generator adjusts the routine to your age

Values the generator applies according to the age you enter (calculated with the engine itself).
Age	Maximum weekly volume	Extra rest between sets	High-risk exercises
30 years	100%	—	No change
40 years	95%	—	No change
50 years	90%	+15 s	Ranked lower
60 years	85%	+30 s	Left out
70 years	85%	+45 s	Left out

Of the 161 exercises in the catalogue, 4 are left out from age 55 because of their risk if technique breaks down; all the others remain available.

What the research says

The NSCA position statement on older adults (Fragala and colleagues, 2019) recommends progressive strength training two or three days a week, with loads that keep going up, not just gentle exercise. Training also increases lean mass at these ages: the meta-analysis by Peterson and colleagues (2011), in adults over 50, confirms it.

The response is highly individual at any age. Ahtiainen and colleagues (2016) followed adults aged 19 to 78 on the same programme and muscle gain varied enormously from one person to the next, without age explaining it. That is why the generator starts from cautious values and then relies on what you log to move up.

References

Fragala MS, Cadore EL, Dorgo S, Izquierdo M, Kraemer WJ, Peterson MD, Ryan ED. Resistance training for older adults: position statement from the National Strength and Conditioning Association. Journal of Strength and Conditioning Research. 2019;33(8):2019-2052.
Peterson MD, Sen A, Gordon PM. Influence of resistance exercise on lean body mass in aging adults: a meta-analysis. Medicine & Science in Sports & Exercise. 2011;43(2):249-258.
Ahtiainen JP, Walker S, Peltonen H, Holviala J, Sillanpää E, Karavirta L, et al. Heterogeneity in resistance training-induced muscle strength and mass responses in men and women of different ages. Age. 2016;38(1):10.

If you have a cardiovascular, joint or other medical condition, check with your doctor before you start.

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