International Sports Sciences Association (ISSA) Trainer Practice Exam

What is the recommended frequency of resistance training for older adults?

1. 2 days per week

2. 5 days per week

3. Every other day

4. Once a week

The correct answer is: 2 days per week

The recommended frequency of resistance training for older adults is indeed 2 days per week. This guideline is based on extensive research that emphasizes the benefits of strengthening exercises in improving muscle mass, bone density, and functional ability, which are crucial for this population. Engaging in resistance training twice a week is sufficient to allow for muscle recovery while providing the necessary stimulus for strength improvements. Moreover, training more often, such as 5 days a week, may not be practical or necessary for older adults, especially if they are beginners or have existing health concerns. Consistently adhering to a schedule that involves 2 days allows for a balanced approach that can accommodate recovery times and other forms of activity like aerobic exercises, which are also beneficial for cardiovascular health. Less frequent training, such as once a week, may not provide enough of a stimulus to achieve significant health benefits or improvements in strength and endurance. Thus, the guideline emphasizing training twice weekly strikes a practical balance between effectiveness and feasibility for older adults.