Does sex matter? Strength training outcomes for over 50’s

Assumptions that men make greater gains than women from resistance training have been questioned in recent years. Dr Mandy Hagstrom discusses findings by herself and colleagues that older females’ gains are on par with those of older males.

KEY POINTS

• 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).

It’s often thought that men, of all ages, make greater gains than women following resistance training.

However, in recent years research has actually shown that things such as circulating testosterone have little bearing on adaptation. These advances in our understanding have disproven many of the ‘myths’ surrounding muscle growth, which previously supported the notion that males tended to benefit to a greater degree compared to females.

My colleagues and I recently conducted an extensive study review, the findings of which were published in Sports Medicine, that builds on these advances by showing that older females’ gains from resistance training, relative to body size, are on par with those of older males.

What we found

In summary, we found that while sex differences in adaptations to resistance training are evident in older adults, these differences primarily relate to ‘absolute’ gains following training. So, while older males may gain an overall greater amount of muscle size and strength (i.e., kgs), in a relative manner, females adapt at a similar or greater rate, compared to men.

We summarised all of the studies that have ever been conducted in which the same exercise programs were used for men and women over the age of 50. We excluded studies involving nutritional, aerobic, or any other type of intervention. Our aim was to isolate the effect of resistance training on muscle strength and size in older adults, and to determine if there were any differences in the adaptations between men and women. Overall, we examined the findings from almost 1,400 individuals in scientifically controlled studies.

In order to be included in our review, scan-based (accurate gold standard) body composition measures must have been undertaken, and resistance training must also have been performed with weights (we excluded band and body weight-based resistance training as these are difficult to control with respect to progression and adherence to the prescriptive parameters).

What does this mean for you and your clients?

Let’s say, for example, you have a husband and wife (>50 years) training together. Our study findings tell you that the expected adaptations for both clients should be 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 perhaps 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 included 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.

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