It is well known that the constant practise of Resistance Training (RT) could contrast sarcopenia (Skelton 1995), improve cardiovascular fitness and body composition (Steib 2010, Raymond 2013). It has been largely demonstrated that RT exerts anabolic effects but, considering the numerous variables of RT (Paoli 2012), the differences between training modalities has been till now poorly investigated. The aim of this study was to asses the effects of two different intensity of RT on muscle strength, body composition and some blood parameters in older adults. After 4 month of progressive RT protocol, 37 subjects were randomly divided in two groups: High Intensity Interval Resistance Training (HIIRT) and Traditional Resistance Training (TRT). HIIRT protocol consisted in performing 2 sets of 6/2/2 reps with incomplete rest between (20″) sets at 85% 1RM while TRT consisted of 3 sets x 8 reps with 1’30” of rest between sets at 75% 1RM. Before and after 24 weeks of training body composition was measured by BIA and blood samples were collected. 1RM were determined at baseline, before the division in two groups and at the end of the experiment. Values are expressed as percentage, compared by repeated two-way ANOVA. Both groups increase strength (knee extension HIIRT +25% vs TRT +35%; chest press HIIRT +32% vs TRT +33%) but no differences were found between training methods (p>0.05). No change in body composition was found in HIIRT group, whilst in TRT fat free mass decreased (-5%) significantly (p<0.05). In both groups the anabolic hormones (IGF-1, GH and testosterone) decreased and cortisol increased significantly (p<0.05). Total cholesterol improved in both group, but HIIRT group showed a greater decrease in LDL value compared to TRT (HIIRT -11% vs TRT -10%). Our findings suggest that a less time commitment resistance training technique is, at least, equally effective to induce an increase in strength in older adult, but is seems to has greater effects on muscle mass conservation. Moreover, high intensity resistance training improves lipid profile more than a traditional resistance training protocol.