Resistance training builds muscle, strength, and power at any age, reversing the muscle loss that drives frailty. It strengthens bone, improves blood-sugar control, enhances physical function, and lowers fall risk. It is linked to a lower chance of dying early. Benefits for blood pressure, body composition, and mood are supported but more modest; effects on thinking and sleep less certain. (Full Review)
| Marker | Target | Why |
|---|---|---|
| Grip strength (dynamometer) | Men >40 kg; women >25 kg (age-adjusted) | Predicts mortality and functional capacity |
| Appendicular skeletal muscle mass (DXA) | Above sarcopenia cutoffs (sex- and height-adjusted) | Tracks muscle gain and sarcopenia risk |
| Bone mineral density (DXA, T-score) | T-score ≥ −1.0 | Detects osteopenia/osteoporosis and tracks bone response |
| HbA1c | <5.4% (functional) | Reflects average blood sugar and metabolic benefit |
| Fasting glucose | 70–90 mg/dL (functional) | Complements HbA1c for glucose control |
| hs-CRP | <1.0 mg/L | Marker of systemic inflammation that training may lower |
| Creatine kinase (CK) | ~40–200 U/L at rest | Flags excessive muscle damage/overtraining or rhabdomyolysis risk |
| Creatinine / eGFR | eGFR >90 mL/min/1.73m² | Kidney function and safety context |
| Vitamin D (25-OH) | 40–60 ng/mL | Supports bone and muscle adaptation |
Cadence: Baseline, ~8–12 weeks, then every 6–12 months; functional measures re-checked more frequently