The paper has this detail. Basically they use a standard weight training program as you’d find on r/fitness or r/strength_training (I also recommend r/fitness30Plus).

It’s built around a few lifting exercises - squatting, leg press and standing toe-rise for the lower half and chest press, shoulder press and seated rowing for the upper half (NOTE: Most programs you’ll find on r/fitness center around squatting, deadlifting, bench pressing and shoulder pressing but this is pretty similar).

You start by determining your maximum weight for each exercise and then you build your program in a series of escalating percentages of that weight in repeated cycles.

As long as you hit the percentages, the next cycle you increase your maximum and go again. If you hit failure, you decrease or stay at that level until you do hit it, then keep going.

The r/fitness wiki has several well-tested programs anyone can just use as-is.

From the article:

> Oslo Cohorts: The total duration of the intervention was 13 weeks for healthy and 15 weeks for the patients with primary osteoporosis because the first two weeks were used to familiarize them with the training protocol starting with lighter training loads. The training loads were gradually increased to ensure that the 13 weeks of training were conducted with optimal loading to improve muscle strength and muscle mass [12]. The training period was performed as traditional heavy-load strength training: three times per week with 1–3 sets involving all major muscle groups as detailed previously [12]. Briefly, the training protocol consisted of three exercises for the leg muscles (squat, leg press, and standing toe rise), and three exercises for the upper body muscles (chest press, seated rowing, and shoulder press). In addition, the participants performed self-selected exercises for the abdominal and lower back muscles at the end of each session. The strength-training regimen was a mix of linear periodization and daily undulating periodization. The participants started with 8–12 repetition maximum (RM) sets, and ended the 13-week protocol with 4–8 RM sets. In two sessions per week, the sets were run until failure (RM-sets); in the third session, performed between the two maximal sessions, sets were run with a load corresponding to 80–90% of the actual RM load. The total duration of training was about 60 min per session, and the participants exercised in groups of three with a personal instructor present

Oslo cohorts Rx: “The strength-training regimen was a mix of linear periodization and daily undulating periodization. The participants started with 8–12 repetition maximum (RM) sets, and ended the 13-week protocol with 4–8 RM sets. In two sessions per week, the sets were run until failure (RM-sets); in the third session, performed between the two maximal sessions, sets were run with a load cor- responding to 80–90% of the actual RM load. The total duration of training was about 60 min per session, and the participants exercised in groups of three with a per- sonal instructor present.”

BSU cohorts: “The groups performed a smaller, leg focused selection of exer- cises, but included 36 training sessions (3 days/week) with three sets of 10 bilateral knee extensions at 70–75% of their 1 RM [9].”

Interestingly, these are also the rep and load ranges that will increase strength and to a slightly lesser extent increase muscle hypertrophy. When coupled with 30-40g of whey protein post workout and 1.2-1.6 g/kg daily protein intake, older adults can preserve muscle mass and even increase it. [Results may vary]

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