A 14-week resistance training program improves muscular strength, endurance, aerobic capacity, and functional balance in overweight and obese women aged 60–75, independent of dietary intake.

When older overweight women lift weights, their muscles sense the force and send signals that make nerves communicate better with muscles, allowing more muscle fibers to fire at once. This makes them stronger and able to do more repetitions. At the same time, the physical stress of lifting triggers muscle cells to build more protein and keep existing muscle from breaking down, even if they lose fat. Stronger muscles and better nerve control improve how well they stand, walk, and stay balanced. The body also becomes more efficient at using oxygen during movement, which boosts endurance without needing dietary changes.