# How Fast You Lift Weights Changes What You Get from Strength Training After 60

*Effects of maximal versus submaximal intended velocity resistance training on muscular fitness adaptations in older adults: A systematic review and meta-analysis.*

- **Evidence Level**: Moderate
- **Publication Types**: Journal Article, Review
- **Journal**: Sports medicine and health science
- **Sample Size**: 801 adults aged 60 and over across 16 trials
- **Authors**: Tao M, Liao K, Yin M, Chen Z, Zhong Y, Zhu C, Song Y, Thompson S, Bishop C, Li Y
- **Published**: 2026-03-04
- **Topics**: resistance training, muscle, healthy aging
- **DOI**: https://doi.org/10.1016/j.smhs.2026.03.001
- **Original Source**: https://pubmed.ncbi.nlm.nih.gov/42282453/

## Summary

For older adults who lift weights, the speed of each rep matters more than you'd think. Looking at a batch of trials, lifting at a controlled, submaximal speed worked best for building muscle size and strength. But moving the weight as fast as you can helped most with everyday physical function, like getting up from a chair.

## Practical Takeaway

This study suggests rep speed can be matched to whether you want more muscle or better daily function.

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_Canonical: https://longevity-switzerland.com/en/research/how-fast-you-lift-weights-changes-what-you-get-from-strength-training-after-60 · Part of Longevity Cities · Updated 2026-03-04_