Slow exercise builds muscle in older adults
Increased muscle size and strength from slow-movement, low-intensity resistance exercise and tonic force generation.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Low-intensity slow training produced muscle hypertrophy comparable to high-intensity methods.
Contradicts common belief that heavy weights are necessary for muscle growth.
Practical Takeaways
For older adults: Try slow resistance exercises (3s down, 3s up, 1s hold) with no rest between reps to build muscle and strength.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Low-intensity slow training produced muscle hypertrophy comparable to high-intensity methods.
Contradicts common belief that heavy weights are necessary for muscle growth.
Practical Takeaways
For older adults: Try slow resistance exercises (3s down, 3s up, 1s hold) with no rest between reps to build muscle and strength.
Publication
Journal
Journal of aging and physical activity
Year
2013
Authors
Yuya Watanabe, Michiya Tanimoto, Akane Ohgane, K. Sanada, M. Miyachi, N. Ishii
Related Content
Claims (5)
Doing slow, gentle weight training can build muscle and make you just as strong as lifting heavy weights quickly.
Gentle weight training done slowly and steadily twice a week for 12 weeks can make older adults' thigh muscles thicker and stronger.
Doing gentle strength exercises slowly and steadily twice a week for 12 weeks makes older adults' leg muscles stronger.
Doing gentle strength exercises slowly and steadily twice a week for 12 weeks makes older adults' knee muscles stronger.
For older adults between 59 and 76 years old, doing gentle strength training twice a week for 12 weeks makes them stronger but doesn't build much muscle size.