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Responsiveness of muscle mass gain to different load intensities of resistance training in older women: A randomized crossover study

Alex S. Ribeiro, Gerardo Sansone, Paolo M. Cunha, Witalo Kassiano, Matheus Amarante do Nascimento, Analiza M. Silva et al. · Experimental Gerontology · 2026

Twenty-seven older women (average age 68) each completed two 8-week resistance training programs\u2014one using sets to 15-rep max loads and one using heavier 10-rep max loads\u2014in random order with a 12-week break between. Both approaches produced similar, significant gains in estimated muscle mass, and while about 39% of women showed little response, the load used didn't determine who responded.
Takeaway: Choose either moderate (10RM) or lighter (15RM) loads for older women's strength training \u2014 both build muscle similarly, so pick what's tolerable and sustainable.
Abstract (source)

Background: Aging is associated with progressive declines in skeletal muscle mass (SMM) and substantial interindividual variability in adaptations to resistance training (RT). However, whether training load intensity influences hypertrophic responsiveness in older adults remains unclear.

Objective: To investigate the effects of two commonly prescribed RT loading schemes (15RM and 10RM) on estimated SMM adaptations and responsiveness in older women.

Methods: Twenty-seven older women (67.7 ± 4.9 years; 65.7 ± 10.6 kg; 154.5 ± 5.8 cm) completed two 8-week RT interventions performed at 15RM and 10RM in a randomized crossover

Design: , separated by a 12-week detraining period. Estimated SMM was assessed using dual-energy X-ray absorptiometry. Responsiveness was operationally defined using the standard error of measurement, and participants were classified as responders (RP) or non-responders (N-RP) according to changes in estimated SMM.

Results: Both loading schemes promoted significant and comparable increases in estimated SMM (15RM: +0.62 ± 0.4 kg vs. 10RM: +0.43 ± 0.3 kg). Overall, 61.1% of participants were classified as responders in at least one condition, whereas 38.9% were classified as non-responders. Responsiveness status was consistent across conditions for most participants, with 48.1% classified as responders under both loading schemes and 25.9% as non-responders under both conditions. Only seven participants (25.9%) changed responsiveness status between interventions. No clear pattern indicated a greater likelihood of responsiveness with either loading scheme.

Results suggest that both the 10RM and 15RM RT protocols significantly increase estimated SMM in older women, with no significant differences between training conditions. Although substantial interindividual variability in adaptive responses exists, training load intensity does not appear to meaningfully influence responsiveness status in most individuals. These

Findings: suggest that both loading schemes can be effectively prescribed to promote SMM gains in older women.

Randomized controlled trialOpen accessProgramming & Periodization
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