For adults over the age of fifty, the ACSM recommends sets of 10 to 15 repetitions of oblique exercises, instead of 8 to 12. One set of eight to ten exercises to train the major muscle groups is recommended. Training should be a minimum of two days a week to achieve results. Research shows that training two days per week produces 88 percent of the improvements in muscle strength and size as three training days per week.
Progression should be on the conservative side. When sets of 10 reps seem easy, choose to increase the number of repetitions up to 15 reps, before you choose to add more weight. This approach has less risk of injury than moving quickly to increase weight loads. When you do choose to increase your weight load, start out in increments of five percent of the weight load or less. Remember that gradual progression is equally important as good form and technique to prevent injuries.