What is the suggested number of repetitions per set for improving strength and power in older adults?

The recommended number of repetitions per set for improving strength and power in older adults is typically in the range of 8 to 12. This range strikes a balance between promoting muscle strength gains while also allowing for increased muscle endurance, which is particularly important for older adults in maintaining functional movements and day-to-day activities.

Training within this framework is effective because it allows older adults to lift weights that are challenging yet manageable, reducing the risk of injury while also fostering progressive overload—a key principle for strength improvements. Engaging in this repetition range can help older individuals enhance their muscular strength, improve balance, and increase their overall mobility and independence.

Individualized programs may vary based on personal health status, fitness levels, and experience with resistance training, but sticking within 8 to 12 repetitions is a widely accepted standard that supports safe and effective strength training for older populations.