Cluster-sets resistance training induce similar functional and strength improvements than the traditional method in postmenopausal and elderly women.

•RT improved muscle strength and functionality in postmenopausal and elderly women.•RT effects were independent on the training sets configuration used.•Relevant physical improvements were achieved using the “minimal dose approach”.•Individual preferences and practical aspects should be considered to prescribe CS.•Low-volume/high-intensity RT is safe for postmenopausal and elderly women.