Let's talk resistance training truths.
Without getting into the weeds of the complex interactions of the physiology (not to mention the foundational nutrition-related biochemistry), it's well known that strength training, on a framework of a nutritious, energy-adequate diet, and to a greater degree based on volume and workload (within limits for both), increases both muscle size and strength.
But what about older athletes? Male versus female athletes?
The bottom line to be gleaned from this review/meta-analysis squares with the vast majority of the current available evidence: Males get bigger (and stronger) than females and younger athletes will make more gains in both categories than older athletes, all other variables being equal. While there are, of course, exceptions, the more substantial limiting factors are how close an individual already is to his/her peak achievable strength/size, and the respective differences in that genetic potential.
But, as the review/meta-analysis points out, when normalized for relative starting strength (measured by base and end-point measurements of loads and reps for major muscle group exercises) and size (measured by changes in cross-sectional muscle volume), Jack and Jill share equal relative growth responses.
That's good news, regardless of which camp you're in, because general health, physical functional capacity and strength-to-bodyweight (a great broad-purpose fitness metric) are all expressed in relative terms anyway. The number of chin-ups, single-legged squats and push-ups you can do tells you a lot about your current musculoskeletal health.
As you can see from the review's key points, training outcomes were slightly better for males who increased training intensity versus improved results for females that more closely correlated with accumulated training volume.
Since the subjects were not specifically previously resistance trained athletes, it is reasonable to speculate that those who are experienced strength trainers have less significant remaining opportunity for either strength or size. Theirs (ours?) is more of a maintenance game.
Bottom line: Lift if you aren't lifting already! If you are, keep it up! And finally, understand the boundaries that exist for your profile, work to progress toward them and be reasonable about your expectations accordingly.
Here's the study in its entirety.
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