similar on a relative level . That is , if you see a vastly discordant result between the man and woman on the same program , then you have to look a little deeper to figure out why this may be occurring .
Obviously , there are marked variations in the levels of adaptations for all individuals , regardless of sex , but on ‘ average ’ the relative improvements should be similar , and perhaps even favour the female .
Should you change your exercise prescription because of gender ?
Well , it ’ s not quite that simple . The thing is , ultimately , all exercise prescription should be individualised and be in line with client goals . However , our research indicates the possibility that males and females may benefit from slightly different exercise prescriptions .
It makes sense , given the differences in physiology that are apparent between males and females . For example , numerous previous research studies have demonstrated differences in fatiguability between the sexes .
Our study adds to this literature by showing that older women may benefit from higher volume programs – that is , accumulating more repetitions per week in their program when compared to men . Conversely , our research also shows that
Research has actually shown that things such as circulating testosterone have little bearing on adaptation
older males may benefit more from overall heavier loads ( greater intensity ), performed for fewer repetitions .
What ’ s the take home ?
The participants included in this review completed traditional strength training where average exercise prescriptions involved training three times per week at an intensity of approximately 70 % 1RM for approximately 10 repetitions . This is important , as it shows that older adults are capable of performing traditional RT at levels commonly prescribed to younger adults .
While it is important to consider that older adults are highly likely to have at least one , if not multiple , comorbidities , it ’ s equally important not to underestimate the capabilities of this cohort . Do not shy away from compound loaded movements , and do not intentionally stick to bands or mini dumbbells , unless specifically required by your client .
Obviously , we are talking about ‘ relative ’ loading , that is , an 80-year-old woman with no strength training experience may quite conceivably need , and benefit from , those 1kg dumbbells – but she may equally be just as capable of performing loaded compound movements .
REFERENCES
Jones , M . D ., Wewege , M . A ., Hackett , D . A ., Keogh , J . W . L ., Hagstrom , D . A . Sex Differences in Adaptations in Muscle Strength and Size Following Resistance Training in Older Adults : A Systematic Review and Meta-analysis . Sports Med 51 , 503 – 517 ( 2021 ).
https :// doi . org / 10.1007 / s40279- 020-01388-4
Dr Mandy Hagstrom , PhD Mandy is a lecturer at the University of New South Wales . She holds a BSc , MSc ( exercise rehabilitation ) and PhD ( exercise oncology ). Mandy is also a retired international strength athlete , having competed for both New Zealand and Australia . She still lifts , with the goal these days of remaining stronger than her 3-year-old .
THE QUICK READ
• While older males gain more in ‘ absolute ’ strength and size , there are no differences in gains relative to muscle size ( in comparison to body size or stature )
• Older females gain more relative lower body strength than older males
• Older males may benefit from higher intensity programs ( i . e ., greater % 1RM )
• Older females may benefit from higher volumes ( i . e ., more repetitions accrued across the week ).
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