A recent NYT article (Getting a New Knee or Hip?
In a 16 week study using two different modalities to ease back pain one group performed aerobic training such as walking on a treadmill, jogging, and using an elliptical machine and another group exercised used barbells, dumbbells, and other load-bearing exercise equipment. The aerobic group experienced a 12 percent decrease in back pain, while the weight training group experienced a 60 percent decrease in back pain.
It is rare for a woman to do a single chin-up. It is rarer still for a tall woman to do a chin-up. Years ago I began working out a 5'9" woman who could do three chin-ups. Her routine had been to do three chin-ups followed by several demanding negative reps every Friday at 5:00 for more than a year. She worked hard but she never improved. She was not remotely close to conpleting a fourth repetition.
This woman would do a whole body strength training workout once or twice week and use the aerobic equipment other days.
Her trainer resigned and I began training her. On the first Friday she insisted on doing chin-ups. It told her she had nothing to lose by taking a week off from that one exercise. She reluctantly acquiesced. She came in the next Friday with a negative mindset, fully expecting to be weaker. She did four chin-ups. She was amazed. When I asked her to forgo chin-ups the week after that she complied.
From this study Resistance Exercise Reverses Aging in Human Skeletal Muscle:
"Healthy older adults show evidence of mitochondrial impairment and muscle weakness, but that this can be partially reversed at the phenotypic level, and substantially reversed at the transcriptome level, following six months of resistance exercise training.”