Once‐Weekly Resistance Exercise Improves Muscle Strength and Neuromuscular Performance in Older Adults

Publisher Website
Google Scholar
Abstract
OBJECTIVE: To determine the effect of frequency of resistive training on gain in muscle strength and neuromuscular performance in healthy older adults.DESIGN: A randomized controlled trial with subjects assigned either to high‐intensity resistance training 1 (EXl), 2 (EX2), or 3 (EX3) days per week for 24 weeks or to a control group (CO).SETTING: An exercise facility at an academic medical center.SUBJECTS: Forty‐six community‐dwelling healthy men (n = 29) and women (n = 17) aged 65 to 79 years.INTERVENTION: Progressive resistance training consisting of three sets of eight exercises targeting major muscle groups of the upper and lower body, at 80% of one‐repetition maximum (1‐RM) for eight repetitions, either 1,2, or 3 days per week.MEASURES: Dynamic muscle strength (1‐RM) using iso‐tonic equipment every 4 weeks, bone mineral density and body composition by dual energy X‐ray absorptiometry (DXA), and neuromuscular performance by timed chair rise and 6‐meter backward tandem walk.RESULTS: For each of the eight exercises, muscle strength increased in the exercise groups relative to CO (P < .01), with no difference among EXl, EX2 and EX3 groups at any measurement interval. Percent change averaged 3.9 ± 2.4 (CO), 37.0 ± 15.2 (EXl), 41.9 ± 18.2 (EX2), and 39.7 ± 9.8 (EX3). The time to rise successfully from the chair 5 times decreased significantly (P < .01) at 24 weeks, whereas improvement in the 6‐meter backward tandem walk approached significance (P = .10) in the three exercise groups compared with CO. Changes in chair rise ability were correlated to percent changes in quadriceps strength (r = −0.40, P < .01) and lean mass (r = −0.40, P < .01).CONCLUSIONS: A program of once or twice weekly resistance exercise achieves muscle strength gains similar to 3 days per week training in older adults and is associated with improved neuromuscular performance. Such improvement could potentially reduce the risk of falls and fracture in older adults.