Whether you're young or old doesn't really change how fast or slow weight training affects your strength gains. Young people might get a tiny extra boost from fast lifting, but for older folks, it doesn't make much difference either way.

Whether you're new to lifting weights or experienced, how fast you lift doesn't really change how much stronger you get. Both groups got a tiny bit stronger with fast lifting, but it wasn't a clear or big difference.

Lifting weights faster or normally gives you more strength gains than lifting weights very slowly, especially for healthy adults.

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.

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.

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.