Efficacy of an 8-Week Resistance Training Program in Older Adults: A Randomized Controlled Trial

• Published in: Journal of aging and physical activity Vol. 29; no. 1; p. 121
• Main Authors: Baker, Breanne S, Weitzel, Kelsey J, Royse, Lisa A, Miller, Kristin, Guess, Trent M, Ball, Stephen D, Duren, Dana L
• Format: Journal Article
• Language: English
• Published: United States 01-02-2021
• Subjects: Aged; Exercise; Female; Humans; Male; Muscle Strength - physiology; Muscle, Skeletal; Resistance Training; Walking; muscle strength; dynamic balance; elderly
• ISSN: 1543-267X
• DOI: 10.1123/japa.2020-0078

Older adults are challenged with aging-related declines in skeletal muscle mass and function. Although exercise interventions of longer duration typically yield larger changes, shorter-term interventions may kick-start positive effects, allowing participants to begin engaging in more activity. This study aimed to determine whether 8 weeks of a resistance training program (Stay Strong, Stay Healthy [SSSH]) improved dynamic muscle strength, balance, flexibility, and sleep. Inactive adults aged ≥60 years were randomized into SSSH (n = 15), walking (WALK; n = 17), or control (CON; n = 14) groups. The SSSH and WALK groups met 2 times per week for 60 min. The participants completed pre/post general health, activity, and sleep questionnaires; DXA scans; and functional tasks. One-way repeated-measures multivariate analysis of variance was used to determine interactions and decomposed using repeated-measures analysis of variance. SSSH improved sit-to-stand performance, back scratch distance, and sleep quality and reported more auxiliary physical activity than WALK or CON (p < .05). Resistance training interventions in sedentary older adults can improve physical function and encourage additional activity in 8 weeks.