Based on the available research, two or three strength training sessions per week are recommended for senior exercisers, dependent upon lifestyle factors and personal preferences. Ideally, the weekly strength workouts should be as evenly spaced as possible. For example, seniors who train three times a week may follow a Monday-Wednesday-Friday schedule, whereas those who train twice a week may exercise on Mondays and Thursdays.
Seniors must make sure to breathe continuously when performing resistance exercise. For best results, they should exhale during each lifting movement and inhale during each lowering movement. If you notice them holding their breath, reduce the weightload so that they breathe continuously throughout every repetition.