Heavy Resistance Training

Older women can improve strength, lean mass, and bone density through appropriately scaled power-based training. Light high-repetition work is characterized as metabolic stress rather than the central nervous system stress needed for adaptation. The article says heavy loads near 80% of one-rep max or two reps in reserve are needed to stimulate CNS adaptation. Heavy resistance training is described as the cornerstone of training for perimenopausal and postmenopausal women.