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Related Experiment Video

Updated: Jun 10, 2026

Improving Strength, Power, Muscle Aerobic Capacity, and Glucose Tolerance through Short-term Progressive Strength Training Among Elderly People
12:59

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Published on: July 5, 2017

Age does not affect exercise intensity progression among women.

Emmanuel G Ciolac1, Guilherme C Brech, Júlia M D Greve

  • 1Laboratory of Kinesiology, Institute of Orthopedics and Traumatology, School of Medicine, University of São Paulo, São Paulo, Brazil. egciolac@hcnet.usp.br

Journal of Strength and Conditioning Research
|August 13, 2010
PubMed
Summary

Older women can safely increase exercise intensity similarly to younger women. This study found comparable muscle strength gains and safe exercise progression in both age groups, challenging previous recommendations for slower progression in older adults.

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Area of Science:

  • Exercise Physiology
  • Gerontology
  • Sports Science

Background:

  • Traditional recommendations suggest slower exercise intensity progression for older adults.
  • Scientific evidence supporting age-specific exercise progression is limited.
  • Understanding age-related differences in exercise adaptation is crucial for effective training.

Purpose of the Study:

  • To investigate the influence of age on exercise intensity progression in healthy women.
  • To compare exercise adaptation and safety between young and older women.
  • To evaluate the feasibility of similar exercise training protocols across different age groups.

Main Methods:

  • 13-week exercise training (ET) program including cycle ergometry (CE) and resistance exercise (RE).
  • Participants: 17 young (29.1 ± 5.7 years) and 16 older women (64.5 ± 4.5 years).
  • Workloads and intensity progression (5-10% increases) were monitored; muscle strength (1RM) assessed pre- and post-training.

Main Results:

  • Significant improvements in absolute muscle strength were observed in both young and older women (p < 0.001), with no significant group differences.
  • Relative exercise intensity progression for resistance exercise (RE) was similar between groups.
  • Older women demonstrated greater relative exercise intensity progression for cycle ergometry (CE) (p = 0.047).
  • The exercise training was safe, with no reported injuries or major muscle pain in either group.

Conclusions:

  • Healthy older women can safely undertake and progress exercise intensity comparable to younger women.
  • Current exercise training recommendations for slower progression in older adults may not be universally necessary.
  • Age does not appear to be a limiting factor for exercise intensity progression in healthy women.