Show Notes
Resistance training can significantly improve cardiovascular health in older adults by lowering both systolic and diastolic blood pressure, as well as offering unique benefits like increased muscle strength and quality.
In this “NASM CPT Podcast” episode, host Rick Richey reviews the latest meta-analyses and systematic reviews, sharing practical insights on how resistance training helps manage hypertension and supports healthy aging.
Listeners will learn why resistance training is valuable for older populations, how it compares to aerobic exercise for blood pressure control, and the importance of starting with progressive resistance to minimize soreness and build confidence.
Rick also addresses specific concerns such as training postmenopausal women and individuals with sarcopenia, providing evidence that regular, structured resistance training leads to greater health benefits, especially in those over 60.
After listening, fitness professionals will be equipped with research-backed strategies for designing effective, safe training programs for older adults and addressing their concerns about resistance exercises.
Chapters:
[00:00:00] What are the cardiovascular benefits of resistance training for older adults?
[00:05:43] How does resistance training affect blood pressure in people with hypertension?
[00:10:53] How does resistance training benefit postmenopausal women?
[00:14:14] What is sarcopenia and how can resistance training help elderly adults?
[00:15:01] How should trainers safely begin resistance training with older or inexperienced clients?
[00:18:48] How can trainers help older clients build strength and confidence progressively?
Show References:Wang, X., Wang, Q., Zhao, W., Wang, J., Chen, L., & Wang, L. (2025). The efficacy of resistance training for the management of hypertension: a systematic review and meta-analysis. Postepy w kardiologii interwencyjnej = Advances in interventional cardiology, 21(2), 163–170. https://doi.org/10.5114/aic.2025.151598
Henkin, J. S., Pinto, R. S., Machado, C. L. F., & Wilhelm, E. N. (2023). Chronic effect of resistance training on blood pressure in older adults with prehypertension and hypertension: A systematic review and meta-analysis. Experimental gerontology, 177, 112193. https://doi.org/10.1016/j.exger.2023.112193
Rivera-Mejía, S. L., Rúa-Alonso, M. A., Rial-Vázquez, J., Nine, I., Camacho-Villa, M. A., Enríquez-González, M. A. G., Varela-Sanz, A., Fariñas, J., Revuelta-Lera, B., Fraga-Germade, E., Giráldez-Garcí A, M. A., & Iglesias-Soler, E. (2026). Resistance Training Improves Cardiovascular Health in Postmenopausal Women: Systematic Review and Meta-Analysis. Journal of applied physiology (Bethesda, Md. : 1985), 10.1152/japplphysiol.01180.2025. Advance online publication. https://doi.org/10.1152/japplphysiol.01180.2025
Zhao, H., Cheng, R., Song, G., Teng, J., Shen, S., Fu, X., Yan, Y., & Liu, C. (2022). The Effect of Resistance Training on the Rehabilitation of Elderly Patients with Sarcopenia: A Meta-Analysis. International journal of environmental research and public health, 19(23), 15491. https://doi.org/10.3390/ijerph192315491
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The content shared in this podcast is solely for educational and entertainment purposes. It is not intended to be a substitute for professional advice, diagnosis, or treatment. Always seek out the guidance of your healthcare provider or other qualified professional. Any opinions expressed by guests and hosts are their own and do not necessarily reflect the views of NASM.
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