Check out the research for yourself.
James Steele1, James Fisher1, Doug McGuff2, Stewart Bruce-Low1, Dave Smith3
1 Sport Science Laboratory/Centre for Health, Exercise & Sport Science/Southampton Solent University, Southampton, United Kingdom,2 Oconee Medical Centre, Seneca, SC, United States of America,3 Manchester Metropolitan University, Manchester, United Kingdom
Strength Training. Single vs. Multiple Sets Carpinelli RN, Otto RM.Sports Med. 1998 Aug;26(2):73-84
Once-weekly resistance exercise improves muscle strength and neuromuscular performance in older adults Taaffe DR, Duret C, Wheeler S, Marcus R JAm Geriatr Soc.1999 Oct;47(10):1208-14
Resistance exercise reverses aging in human skeletal muscle Melov S, Tarnopolsky MA, Beckman K, Felkey K, Hubbard A Buck Institute for Age Research, Novato, California, United States of America.
Alterations in strength and maximal oxygen uptake consequent to Nautilus circuit weight training Stephen P. Messier and Mary Elizabeth Dill, Wake
Forest UniversityResearch Quarterly for Exercise and Sport 56: 345-351, 1985.
A comparison of once versus twice per week training on leg press strength in women Burt J., Wilson R., Willardson J. M. The Journal of Sports Medicine and Physical Fitness 2007 March;47(1):13-7
Effects of High-Intensity Resistance Training on Untrained Older Men. I. Strength, Cardiovascular, and Metabolic ResponsesFredrick C. Hagerman, Seamus J. Walsh ,Robert S. Staron, Robert S. Hikida, Roger M. Gilders,Thomas F. Murray,Kumika Toma, Kerry E. Ragg Journal of Gerontology
Very intense exercise-training is extremely potent and time efficient: a reminder Edward F. CoyleJournal of Applied Physiology
Muscle hypertrophy with large-scale weight loss and resistance training JE Donnelly, T Sharp, J Houmard, MG Carlson, JO Hill, JE Whatley and RG IsraelAmerican Journal of ClinicalNutrition, Vol 58, 561-565, Copyright © 1993 by The American Society for Clinical Nutrition, Inc.
Alterations in IGF-I affect elderly : role of physical activity
Sagiv Moran, Yamin Chen, Amir Ruthie, Yenon Nir
EUR REV AGING PHYS ACT