In healthy older men, both moderate and heavy slow resistance training lead to comparable improvements in tendon size and strength after 12 weeks, with no meaningful difference between the two...

We analyzed two studies on tendon changes in elderly men and found that both moderate and heavy slow resistance training led to similar increases in tendon size and strength after 12 weeks, with no meaningful difference between the two intensities [1][2]. These findings suggest that for healthy men in their late 60s, the load used during training may not be the deciding factor in how tendons adapt — as long as the movement is performed slowly and with control. Tendons are the tough bands that connect muscle to bone, and their ability to handle stress improves with regular resistance training. In these studies, participants trained slowly, meaning they took several seconds to lift and lower the weight, which may have placed consistent tension on the tendons regardless of how heavy the load was. This pattern of adaptation was seen in both groups — those using lighter weights and those using heavier ones — and the changes were comparable in size and strength. What we’ve found so far points to the possibility that the speed and consistency of movement might matter more than the amount of weight lifted when it comes to tendon health in older men. However, this is based on only two studies, both focused on healthy men aged 69–70, so we don’t yet know if the same applies to women, younger or older adults, or those with existing joint issues. For someone over 65 looking to strengthen their tendons, this suggests you don’t necessarily need to lift heavy to see benefits — slow, controlled movements with moderate weight may work just as well. The key may be consistency and control, not maximum effort.