When older men get stronger quickly at the start of weight training, it’s often just because they’re learning how to lift better—not because their muscles are growing or getting stronger for real. So, early gains don’t mean they’ll keep getting stronger over time.

For older people lifting weights, doing just one set of exercises builds just as much strength as doing four sets—so more sets don’t necessarily mean stronger muscles.

If older people who didn’t get stronger from doing just one set of weight exercises start doing four sets instead, they’ll likely grow bigger muscles in their thighs after 10 weeks of working out twice a week.

Even people in their 50s and 70s can get much stronger and activate their muscles better after 12 weeks of heavy weight training — age doesn’t stop them from improving.

If you're an older adult who's already getting stronger from light weight training, doing even more weight training might help you build even more muscle—but not as much as it helps people who didn't respond to light training at all.

If you're over 60 and lifting weights, doing it more than twice a week probably won't make you any stronger or give you bigger muscles than doing it just twice a week.