Abstract
Purpose The present study examined the progressive implementation of a high effort resistance training (RT) approach in older adults over 6 months and through a 6-month follow-up on strength, body composition, function, and wellbeing of older adults. Methods Twenty-three older adults (aged 61 to 80 years) completed a 6-month supervised RT intervention applying progressive introduction of higher effort set end points. After completion of the intervention participants could choose to continue performing RT unsupervised until 6-month follow-up. Results Strength, body composition, function, and wellbeing all significantly improved over the intervention. Over the follow-up, body composition changes reverted to baseline values, strength was reduced though it remained significantly higher than baseline, and wellbeing outcomes were mostly maintained. Comparisons over the follow-up between those who did and those who did not continue with RT revealed no significant differences for changes in any outcome measure. Conclusions Supervised RT employing progressive application of high effort set end points is well tolerated and effective in improving strength, body composition, function, and wellbeing in older adults. However, whether participants continued, or did not, with RT unsupervised at follow-up had no effect on outcomes perhaps due to reduced effort employed during unsupervised RT.
Highlights
The age associated decline in physical function and condition is widely evidenced
The present study examined the implementation of a 6month supervised resistance training (RT) intervention introducing increased effort through progressive application of defined set end points
Despite the initial effectiveness of the RT intervention, these data suggest that continuation of RT unsupervised offered no additional benefit to maintaining intervention induced changes compared with cessation of training
Summary
The age associated decline in physical function and condition is widely evidenced. Bone mineral density, muscle mass, strength, and cardiorespiratory fitness all decline with increasing age and affect health and wellbeing [1,2,3,4,5,6]. The World Health Organisation physical activity guidelines for older adults including a range of approaches are designed to attenuate this age-related decline [7]. Due to the loss of muscle mass and strength, inclusion of whole body “muscle strengthening activities” (e.g., resistance training: RT) is encouraged 2x/week. Participation in RT is associated with reduced morbidity and mortality risk in the elderly [8, 9]. Hurley and Roth [10]
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