NETA Personal Trainer Practice Exam

What is the recommended number of repetitions for middle-aged and older adults during resistance training?

1. 6-8 repetitions

2. 8-12 repetitions

3. 10-15 repetitions

4. 12-20 repetitions

The correct answer is: 10-15 repetitions

For middle-aged and older adults, the recommendation of 10-15 repetitions during resistance training is based on several important factors related to strength training and overall health in this demographic. This range is considered optimal for improving muscular strength and endurance while minimizing the risk of injury. Performing 10-15 repetitions allows these individuals to work with a weight that is challenging yet manageable, facilitating proper form and technique. As muscle mass and bone density tend to decline with age, focusing on this repetition range can help to effectively promote strength gains and enhance functional fitness—important aspects for maintaining independence and quality of life. Additionally, this repetition scheme aligns well with guidelines suggested by various health organizations, which emphasize the importance of strength training for enhancing overall health and reducing the risk of chronic diseases in older adults. It encourages a balanced approach that allows for progression, supports joint health, and encourages participation in regular physical activity. In contrast, other options might suggest lower repetitions that focus primarily on strength gains (like 6-8), potentially increasing injury risk without adequate conditioning; or higher repetitions that can promote endurance but may not adequately address strength maintenance in older populations. Therefore, the 10-15 repetition range strikes an effective balance for this age group.