you primarily want to gain strength, you’ll get the most bang for your buck by slowly doing a few demanding repetitions of weights that require eccentric or isometric contractions.44 That said, if you are more interested in power and endurance, you’ll derive more benefit from multiple sets of fifteen to twenty rapid concentric repetitions on less demanding weights with only brief rests between sets.45 Lifting weights a few times a week, moreover, is especially helpful to stay healthy and vigorous as we age.
