EFFECTS OF A SIX-WEEK STRENGTH TRAINING PROGRAM ON FUNCTIONAL FITNESS LEVELS AMONG OLDER ADULTS

Abstract

Introduction: Muscular strength, flexibility, aerobic endurance, and balance are well-known contributors to health and quality of life among older adults. Prior research has indicated older adult participation in resistance training provides foundational strength for performance of activities of daily living. Purpose: To investigate the effects of a six-week progressive resistance training program on strength, flexibility, aerobic endurance, and dynamic balance and agility among community-dwelling older adults. Methods: From 2010–2015, ten separate sessions of a six-week progressive resistance training program were implemented and resulted in a total of 95 community-dwelling older adult participants (37 male, 58 female; M=73.5 + 7.2). The resistance-training program included bi-weekly, 1-hour sessions targeting all muscle groups. Assessments included 30-second arm curl, 30-second chair stand, back scratch, chair sit-n-reach, 2-minute step test, and 8-foot up-and-go. Statistical Analysis: The Wilcoxon Signed-Rank Test was performed to evaluate group differences between baseline and post-program for upper- and lower-body strength, upper- and lower-body flexibility, aerobic endurance, dynamic balance and agility. Results: Significant differences between pre- and post-assessments were found for upper- and lower-body strength (z = 6.81, p < .001; z = 6.46, p < .001, respectively); upper- and lower-body flexibility (z = 3.81, p < .001; z = 4.85, p < .001, respectively), aerobic endurance (z = 6.04, p < .001), and dynamic balance and agility (z = 5.52, p < .001). Conclusion: The six-week progressive resistance-training program targeting all muscle groups resulted in significant improvements in strength, flexibility, aerobic endurance, balance, and agility among community-dwelling older adult participants.