营销话术证据 A · 指南级

老年人练不出力量

真相

87 岁的人做 8 周渐进式力量训练，力量提高 174% 并且长了肌肉（Fiatarone 1994）；30 多年来的高质量研究反复重现了这一点。

机制速览

人到八九十岁、住着养老院、走路都费劲，肌肉还能练回来吗？能，这是一项经典随机试验给出的结论。

来源（2）

Fiatarone, M. A., O'Neill, E. F., Ryan, N. D., Clements, K. M., Solares, G. R., Nelson, M. E., et al. (1994). Exercise training and nutritional supplementation for physical frailty in very elderly people. New England Journal of Medicine, 330(25), 1769-1775. 100 frail nursing-home residents (63 women, 37 men; mean age 87, range 72-98), 10 weeks, 94% completed. Strength rose 113% with resistance training vs 3% without; gait velocity +11.8% vs -1.0%; stair-climbing power +28.4% vs +3.6%; thigh-muscle area +2.7% vs -1.8% (P = 0.11, not significant). The multi-nutrient supplement had no effect on any primary outcome (abstract, PMID 8190152).
Liu, C., & Latham, N. K. (2009). Progressive resistance strength training for improving physical function in older adults. Cochrane Database of Systematic Reviews, 2009(3), CD002759. 121 RCTs in older adults: progressive RT improves strength (SMD 0.84), gait speed, sit-to-stand, and stair climbing — across frail and healthy elderly.