INCREASES IN STRENGTH AND PHYSICAL FUNCTION IN OLDER ADULTS FOLLOWING 12 WEEKS OF ??SINGLE SET?? STRENGTH TRAINING ACCORDING TO ACSM 1998 GUIDELINES

Abstract

The ACSM recently issued a Position Stand stating that a single set of 10–15 repetitions of a weight training exercise performed to volitional fatigue is sufficient to improve strength in older adults. Despite these guidelines, the majority of strength training studies in older adults continue to report multiple set interventions. Few studies have assessed the effects of æsingle set' training on muscular strength in this population and we are aware of none that has concurrently assessed the effects of such training on physical function. Therefore the purpose of this study was to assess the effects of a æsingle set' strength training program, conducted according to ACSM guidelines, on strength and physical function in older adults. Eleven men and women (mean age 76 ± 8.3 yr, range 65–91 yr) volunteered to participate in a strength training program consisting of 6 ælifts' (Chest press, leg press, pull down, seated row, shoulder press and bicep curl) performed on a Universal weight training machine. Following a general and specific warm up, participants performed a single set of each lift consisting of 10 to 15 repetitions initially at 60% of a pre-determined 1RM. To maintain appropriate training intensity, resistance was increased by approximately 5% when more than 12 repetitions could be completed with good form on two consecutive training sessions. Due to logistical and time constraints 1RM testing was assessed on Chest Press and Leg Press only. Physical function was assessed by performance on three ADL-related tasks: Up and Go, Lift and Reach and Chair Stand. Following the 12 week intervention, 1RM strength increased by 10% (p = 0.54) for Leg Press and by 6% (p = .17) for Chest Press. Daily training volume increased by 26% (p = 0.06) for Leg Press and by 36% (p = 0.003) for Chest Press. For physical function, Chair Stand improved by 23% (p = 0.01), Up and Go improved by 20.5% (p = .04), Lift and Reach improved by 8.8% (ns). Single set strength training should be considered as a viable approach to increasing strength and physical function in older adults.