Which program will result in the best strength gains in the progressive stage for an older adult with lower extremity weakness?

The program that focuses on training 2-3 times a week at 60-80% of one-repetition maximum (1RM) for 8-12 repetitions to failure, with 2 sets for each exercise, is optimal for promoting strength gains in older adults experiencing lower extremity weakness.

This regimen strikes a balance between intensity and volume that is well-suited to older individuals, allowing for sufficient overload to stimulate muscle growth while also being manageable and sustainable. Training at 60-80% of 1RM is considered moderate to high intensity, which is effective in maximizing strength adaptations. Also, aiming for 8-12 repetitions ensures that the muscles are challenged adequately, stimulating both muscular hypertrophy and strength gains. This approach is supported by current research that underscores the importance of repetition ranges that evoke substantial fatigue, often referred to as training to failure.

Additionally, the frequency of 2-3 times a week allows for adequate recovery between sessions, essential for older adults who may have slower recovery rates. This frequency is frequently recommended to enhance neuromuscular adaptations while minimizing the risk of injury, making it a safe option in a progressive strengthening program.

The combination of these factors creates an effective training environment that fosters strength development in older