I'll put my question at the very top: how many reps should I do? 20 reps of a lighter weight? 12 reps? Some other number?
Eighty-five years old and in very good shape for my age ( people often guess my age as late 60s). I had my yearly physical yesterday and was disappointed by the continual loss of muscle mass despite all my exercising. The doc suggested more weight lifting.
[Best news was that by cutting back on sugar and pastries (muffins, cake, etc.) I was able to reduce the A1C from 6.5 to 4.4 which mightily impressed the doc. Curiously, the Glucose level remained constant at 103, which is high. Norman range is 65-99.]
I had not been lifting much until about a month ago; my emphasis had been on cardio on the rowing machine at the gym, almost every day for just over one hour and, more recently I have added outdoor cycling. A few weeks ago, I began lifting again but now, however, I think I will make every third day a lift day and do three sets instead of two, aiming for 20 reps based on the search results below. I use free weights and the cable machine. The gym is medium sized and has a decent, but not great, assortment of machines.
In the last 8 years, in pounds, my skeletal muscle mass has been:
86.2. 89.5. 85.5. 86.5. 84.9. 84.9. 80.9. 81.4
Just searched for answers to this question: For seniors who are lifting weights to counter muscle loss, is it better do more repetitions of light weights or fewer repetitions of heavy weights?
And I got this response:
For seniors lifting weights to counter muscle loss, it is generally better to do more repetitions of light weights. The American Physical Activity Guidelines recommend strength training two to three times a week, aiming for eight to 12 repetitions and two to three sets. This approach is crucial for maintaining healthy muscle mass and preventing muscle loss[1].
Additionally, a systematic review and meta-analysis found that resistance training, associated with a high protein intake, can increase lean body mass, promote strength, and attenuate muscle loss induced by caloric restriction in obese elderly individuals[2].
Furthermore, it is important to increase the load, volume, or intensity of effort on a regular basis to ensure continued improvement or maintenance[3].
Strength training exercises should be done at least two days a week, and beginners can start with exercise bands or light hand weights, while more experienced individuals can use weight machines[5].
Citations:
[1] eatright.org/fitness/physic...
[2] ncbi.nlm.nih.gov/pmc/articl...
[3] montrealgazette.com/health/...
[4] bswhealth.com/blog/fight-mu...
[5] health.harvard.edu/exercise...
Many thanks for any advice offered.
