What the research says about muscle hypertrophy, in plain English, with every original paper linked.
4 studies on this topic
2020
Sports Medicine
Studied: 22 studies, adults ≥75 (subgroup analysis for 80+)
Across 22 trials in adults 75 and older, resistance training produced meaningful strength and muscle-size gains — including among the 'oldest-old' (80+) — with very few adverse events reported.
2020
Journal of Strength and Conditioning Research
Studied: Young-to-middle-aged males and females on matched protocols (pooled trials)
Comparing men and women on identical training programs, muscle growth and lower-body strength gains were essentially equal between the sexes — and women actually showed a larger relative gain in upper-body strength.
2018
British Journal of Sports Medicine
Studied: 49 studies pooled, resistance-trained individuals
Pooling 49 studies, protein supplementation added modest gains in lean mass and strength on top of resistance training, with benefits plateauing around 1.6g per kilogram of bodyweight per day — one reason protein intake matters more with age.
2017
Journal of Sports Sciences
Studied: Pooled resistance training studies across training statuses
Across studies, higher weekly set volumes produced greater muscle growth than very low volumes — but the curve flattens. For most people, a handful of hard sets per muscle group, two to three times a week, is plenty.
These summaries are general education, not medical advice. Individual results vary, and research on groups does not replace advice about your body from your doctor.
