Innovative Periodization Models for Resistance Training in Older Adults

Key Findings

• Periodization models tailored for older adults can enhance muscle strength and functional capacity more effectively than non-periodized training.
• Undulating periodization, which involves frequent changes in training intensity and volume, is particularly beneficial for older adults to prevent plateaus and reduce injury risk.
• Incorporating longer recovery periods within periodized training models is crucial for older adults to accommodate slower recovery rates.
• Combining resistance training with functional exercises in a periodized manner can improve balance and reduce fall risk in older adults.
• Progressive overload remains a key principle, but adjustments in load increments and volume are necessary to suit the physiological changes in older adults.

Practical Applications

• Implement undulating periodization in training programs for older clients to maintain engagement and optimize strength gains.
• Design periodized training plans that include longer recovery phases to accommodate the slower recovery rates in older adults.
• Incorporate functional exercises into periodized resistance training to enhance balance and reduce fall risks.
• Adjust the progression of load and volume in periodized plans to align with the individual capabilities and recovery rates of older clients.

Sources

• https://southeast.acsm.org/wp-content/uploads/2025/02/seacsm-2025-program-abstracts.pdf

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Updated Research (2026-07-11)

Innovative Periodization Models for Resistance Training Across Age Groups

Key Findings

• Periodization is a structured approach to resistance training that manipulates training variables to optimize performance and recovery.
• Resistance training effectively mitigates muscle mass and strength loss in middle-aged women, particularly post-menopause, through tailored periodization strategies.
• Youth athletes benefit from resistance training interventions that enhance strength, power, and agility while simultaneously reducing injury risk, suggesting the importance of age-specific periodization models.
• Different training frequencies in resistance training can significantly impact maximum strength gains in well-trained populations, indicating the need for individualized periodization plans.

Practical Applications

• Implement age-specific periodization models in training programs to address the unique physiological needs of different age groups, particularly focusing on middle-aged women and youth athletes.
• Utilize undulating periodization strategies to maintain engagement and optimize recovery in clients, especially those dealing with persistent pain or age-related muscle loss.
• Adjust training frequency based on individual goals and current fitness levels to maximize strength gains, ensuring that periodization is tailored to the athlete's experience.

Sources

• https://link.springer.com/rwe/10.1007/978-3-540-29678-2_3656
• https://link.springer.com/article/10.1186/s40798-022-00513-z
• https://link.springer.com/article/10.1186/s12905-023-02671-y
• https://link.springer.com/article/10.1007/s40279-021-01460-7
• https://link.springer.com/article/10.1007/s40279-020-01307-7
• https://link.springer.com/article/10.1186/s13102-020-00181-0