Bodyweight Resistance Exercise Research Articles

Changes in Muscle Mass and Strength in Adolescents Following High-Intensity Functional Training with Bodyweight Resistance Exercises in Physical Education Lessons.

(1) Background: The growing prevalence of obesity, diabetes, hypertension, and declining physical fitness among children and adolescents due to sedentary lifestyles has increased attention toward preventive intervention to tackle this issue. This study investigated the age-related effects of high-intensity functional training (HIFT), based on bodyweight resistance exercises conducted during physical education lessons, on muscle mass and strength improvement. (2) Methods: Adolescent males (n = 116) were allocated to four HIFT experimental groups (EGs) and four standard physical education program control groups (CGs) according to age (15, 16, 17, and 18 years [y]). The changes in muscle mass (absolute and relative to height [SMI]), hand-grip strength (HGS), sit-ups (SUs), and standing broad jump (SBJ) were analyzed using two-way analysis of variance (ANOVA) with Bonferroni tests. (3) Results: HIFT significantly increased muscle mass and scores in all strength tests (p < 0.01), while chronological age was significant for HGS (p < 0.01). Interactions between HIFT and chronological age categories were observed for HGS (p = 0.01) and SBJ (p < 0.03). Detailed post hoc tests revealed improvement in muscle mass across all chronological age categories for both approaches (p < 0.05). The 18y-EG group improved HGS over their control peers (p < 0.01), the EG groups significantly improved their SU results (p < 0.01), and SBJ improved in the 15y-EG and 18y-EG groups compared to their control (p < 0.01). (4) Conclusions: This research highlights the effectiveness of a school-based HIFT program in promoting muscle mass gains and enhancing muscle strength among adolescents. The findings offer valuable insights for implementing bodyweight exercises during physical education classes.

Evening regular activity breaks extend subsequent free-living sleep time in healthy adults: a randomised crossover trial

ObjectiveTo determine if performing regular 3-min bouts of resistance exercise spread over 4 hours in an evening will impact subsequent sleep quantity and quality, sedentary time and physical activity compared...

Improved glycaemic control induced by evening activity breaks does not persist overnight amongst healthy adults: A randomized crossover trial.

To compare the effects of 4 hours of laboratory-based regular activity breaks (RABs) and prolonged sitting (SIT) on subsequent 48-h free-living interstitial glucose levels in a group of healthy adults. In this randomized crossover trial, participants completed two 4-h laboratory-based interventions commencing at ~5:00 pm: (1) SIT and (2) SIT interrupted with 3 min of body weight resistance exercise activity breaks every 30 min (RABs). Continuous glucose monitoring was performed during the intervention and for 48-h after, during which time participants returned to a free-living setting. Twenty-eight adults (female n = 20, mean ± SD age 25.5 ± 5.6 years, body mass index 29.2 ± 6.9 kg/m2) provided data for this analysis. During the intervention period, RABs lowered mean interstitial glucose by 8.3% (-0.47 mmol/L/4 h, 95% confidence interval [CI] -0.74 to -0.20; p = 0.001) and area under the curve (AUC) by 8.9% (-2.01 mmol/L/4 h, 95% CI -3.05 to -0.97; p < 0.001) compared to SIT. Measures of glycaemic variability were not significantly different during the intervention. There were no significant differences in mean glucose and AUC between conditions during the first nocturnal period and 24-h post intervention. When compared to SIT, RABs increased continuous overall net action of glucose at 1 h and SD glucose by 22% (0.18 mmol/L, 95% CI 0.03 to 0.29; p = 0.018) and 26% (95% CI 4.9 to 42.7; p = 0.019) in the first nocturnal period and by 10% (0.09 mmol/L, 95% CI 0.01, 0.17; p = 0.025) and 15% (95% CI 6.6 to 22.4; p = 0.001) in the 24-h post intervention period, respectively. Performing activity breaks in the evening results in acute reductions in interstitial glucose concentrations; however, the magnitude of these changes is not maintained overnight or into the following 48 hours.

Acceptability of Performing Resistance Exercise Breaks in the Workplace to Break Up Prolonged Sedentary Time: A Randomized Control Trial in U.S. Office Workers and Students.

We investigated the acceptability of bodyweight resistance exercise breaks (REB) to disrupt prolonged sedentary behavior in the workplace. Twenty-nine individuals completed a REB, where they performed 3-min REB 4, 8, and 16 times on days 1-2, 3-4, and 5 of the workweek, respectively, and a control condition (i.e., SIT). Productivity was assessed on days 1 and 5 each week. The acceptability of each REB frequency was assessed. When asked to complete 4, 8, and 16 REB, participants completed (mean values) 3.2, 6.2, and 9.2 REB/day, respectively. Moreover, 88%, 40%, and 9% of participants expressed that the 4-, 8-, and 16-REB frequencies were acceptable, respectively. Decision-making ability and concentration levels increased from day 1-5 of the REB week (p=0.048) but were stable during SIT. REB (4/day) are highly acceptable and could be a promising intervention strategy for reducing occupational sitting, thus decreasing sedentary-behavior-induced risk.

Regional Differences in Skeletal Muscle O2 Dynamics During Body-Weight Resistance Exercise with Slow Movement and Tonic Force Generation.

The aim of this study was to investigate the skeletal muscle O2 dynamics during body-weight resistance exercise with slow movement and tonic force generation. Thirteen untrained, healthy, young males performed Bulgarian split squats and push-ups until volitional failure. Relative changes from rest in oxygenated haemoglobin (oxy-Hb) and deoxygenated haemoglobin (deoxy-Hb) concentrations were continuously monitored at the vastus lateralis (VL) and rectus femoris (RF) muscles during squats, and pectoralis major (PM) and triceps brachii (TB) muscles during push-ups using spatial resolved near-infrared spectroscopy oximetry. During the squat exercise, deoxy-Hb continuously increased at RF until failure (10.8±7.0μmol/L), while at VL, deoxy-Hb was relatively maintained during 25-100% of the number of maximum repetitions (18.0±7.4μmol/L at volitional failure). During the push-up exercise, a significant increase in deoxy-Hb was observed during exercise from rest at PM and TB. We found a significant increase in oxy-Hb during exercise at PM (28.1±15.8μmol/L at volitional failure), while at TB, no significant difference was observed from rest (-2.7±13.7μmol/L at volitional failure). Our findings suggest that the deoxygenation patterns during body-weight squat exercise were heterogeneous within the quadriceps muscles. Moreover, differences in O2 dynamics between the trunk and extremity muscles may be partly explained by convective O2 supply during resistance exercise. However, future studies are needed due to inter-individual differences in skills for body-weight resistance exercise.

Effects of closed-skill bodyweight strength exercises on jumping skill in youth soccer players

Background: Participation in soccer training is beneficial for the development of energetic motor abilities and coordination abilities. The aim of this study was to evaluate the effect of closed-skill bodyweight resistance exercises which differ in their jumping movement structure, on jumping skills in youth soccer players. It was hypothesized that the examined exercises provide a better stimulus than soccer training for jumping development. Methods: Twenty-six young soccer players participated in the study. They were assigned to a strength training soccer group (SSG, n = 15) or a soccer group (SG, n = 11). The SSG realized a 9-week strength training in addition to soccer training. The following measurements were taken: countermovement jump with arm swing (CMJas), countermovement jump without arm swing (CMJ), an indicator of coordination of the upper limbs (CMJas – CMJ), and anaerobic power of CMJ (Pmax CMJ). Results: The obtained results showed similar improvements in jumping skills in both SSG and SG groups. Moreover, the results revealed a difference between both groups in pre- and post-training conditions for correlation coefficients observed between jumping variables. Conclusions: The strength exercises used in this study are not more beneficial for developing jumping skills than conventional soccer training among youth soccer players. Moreover, the strength training sessions should be based on a model of motor control in soccer players.

Safety and Efficacy of a Bodyweight Exercise Training Program in Symptomatic Patients With Severe Aortic Valve Stenosis

Conventional exercise therapy including aerobic and resistance training is desirable for cardiovascular disease, whereas it is generally considered contraindicated for symptomatic severe aortic valve stenosis (AS). This study aimed to evaluate the safety and efficacy of bodyweight resistance exercise training (BRET), which is low-intensity exercise training in symptomatic patients with severe AS. A BRET program consisting of 8 exercises was performed 3 times a week by patients with AS with physical therapists. For the 78 symptomatic patients with severe AS, the median aortic valve area and mean transaortic valve pressure gradient were 0.56 cm2 and 48.9 mm Hg, respectively; none showed any harmful changes in blood pressure or heart rate in 11 sessions of the BRET program. There were no adverse events during hospitalization. Meanwhile, Barthel's Index score significantly improved at the time of hospital discharge. In conclusion, the BRET program in this study did not appear to cause harmful changes in hemodynamics during the program or adverse events during hospitalization, and it improved activities of daily living in symptomatic patients with severe AS, allowing doctors and physical therapists to conduct it safely, with less emotional stress, for cardiac rehabilitation for such patients.

Chest Pain - Body Weight Resistance Exercise

Chest Pain - Body Weight Resistance Exercise

Short-term supervised virtual training maintains intensity of effort and represents an efficacious alternative to traditional studio-based, supervised strength training

BackgroundVirtual personal training might represent an uncomplicated, accessible, and time-efficient approach to supervised strength training, particularly under government-imposed lockdown or closure of fitness facilities. However, there appears a dearth of literature evaluating the efficacy of virtual personal training. MethodsThe present project considered two studies considering supervised virtual strength training. Study 1 considered trained participants being supervised one-to-one through traditional resistance exercise sessions in a strength training studio (STUD), compared to a virtual personal training protocol performed using bodyweight resistance exercises (VIRT). This study utilized a crossover design whereby male (n = 13) and female (n = 7) participants were tested for body composition using BodPod, and strength for bench press, leg press, and high-row exercises. Participants were then randomly assigned to 3-weeks of VIRT or 3-weeks of STUD training. Following each 3-week training period, participants had a 1-week period without training whereby mid-intervention testing occurred, after which participants then completed the alternate training intervention. For study 2, we surveyed the client base of a chain of training facilities that had begun offering virtual personal training during lockdown to explore their views on this approach. ResultsStrength and body composition changes were similar between groups, however for neither condition did results surpass the smallest meaningful change. The remaining survey data suggests that supervised virtual resistance training yields similar perceptions of effort, motivation, enjoyment, and supervision quality, compared to traditional supervised studio training. ConclusionBased on the current data, it appears that short-term supervised virtual resistance training is as efficacious as traditional supervised studio-based resistance training.

Maturity-Associated Variations in Resistance Exercise-Induced Hormonal Responses in Young Male Athletes

To examine differences in resistance exercise-induced hormonal responses among young athletes according to their maturity levels. A total of 12 collegiate and 32 junior high school male athletes were enrolled. The junior high school participants were divided into pre-peak height velocity (PHV) and post-PHV groups, according to their PHV ages. The salivary testosterone, cortisol, and human growth hormone levels were analyzed before (pre), immediately after (post), and at 15minutes after performing body weight resistance exercise. The testosterone levels were higher in the collegiate than in the junior high school group (P < .01) and increased after 15minutes of exercise (P < .01). A significant decrease in the cortisol levels postexercise in the junior high school groups (P < .01) and an increase in the human growth hormone levels at 15minutes after exercise in the post-PHV group were observed (P < .01). In the collegiate and post-PHV groups, the testosterone-to-cortisol ratio increased post and at 15minutes after exercise (P < .01). The testosterone-to-cortisol ratio values were higher in the collegiate than in the post-PHV (at preexercise and at 15min after [P < .01]) and pre-PHV groups (at all times [P < .01]). Exercise-induced acute hormonal responses to resistance exercise may depend on individuals' maturity levels, even in those having the same age.

Once-weekly online video bodyweight resistance training during COVID-19: dose it affect body fat mass, muscle strength and quality of life in middle-aged men?

The aim of the study was to investigate the effects of a once weekly, online video bodyweight resistance exercise training on body mass, muscle strength, and quality of life in middle-aged men (age 40–50 years) during a 20-week coronavirus (COVID-19) pandemic period. The participants were 30 healthy men, and the intervention lasted from June 2021 to September 2021. The participants were randomly assigned in two groups: an exercise group (n = 15) and a congrol group (n = 15). The exercise group participated in a 45-minute program including warm-up, resistance exercise, and recovery once per week for 20 weeks. The participants in the exercise group showed significantly reduced body mass (76.08 ± 8.80 kg), body mass index (BMI, 25.23 ± 2.39 kg·m−2), body fat mass (14.93 ± 4.97 kg), body fat percentage (19.42 ± 5.31%), and waist circumference (91.40 ± 6.13 cm) and increased handgrip strength (right: 48.49 ± 6.98 kg and left: 44.44 ± 6.39 kg) and quality of life (total score: 25.80 ± 2.651). Meanwhile, the control group showed increased body mass (77.06 ± 9.04 kg) and body fat mass (19.10± 4.95 kg) and decreased quality of life (total score: 24.60 ± 3.180). The once-weekly online video bodyweight resistance exercise program could be beneficial for body mass, muscular strength, and quality of life among middle-aged men.

Acute Cardiometabolic and Perceptual Responses to Individual and Group-Based Body-Weight Resistance Exercise in Girls.

To compare acute responses to treadmill-based HIIE (TM) and body-weight resistance exercise circuit (CIRC) and to CIRC performed in a small-group setting (group CIRC). Nineteen girls (9.1 [1.1]y) completed exercise testing on a TM to determine peak oxygen uptake, peak heart rate (HRpeak), and maximal aerobic speed. The TM involved eight 30-second sprints at 100% maximal aerobic speed. The CIRC consisted of 8 exercises of maximal repetitions performed for 30 seconds. Each exercise bout was followed by 30 seconds of active recovery. The blood lactate concentration was assessed preexercise and postexercise. The ratings of perceived exertion, affective valence, and enjoyment were recorded at preexercise, Intervals 3 and 6, and postexercise. The mean heart rate was higher during group CIRC (92% [7%] HRpeak) than CIRC (86% [7%] HRpeak) and TM (85% [4%] HRpeak) (ηp2 = .49). The mean oxygen uptake equaled 76% (11%) of the peak oxygen uptake for CIRC and did not differ from TM (d = 0.02). The CIRC elicited a greater postexercise blood lactate concentration versus TM (5.8 [1.7] vs 1.4 [0.4]mM, d = 3.61). The perceptual responses were similar among conditions (P > .05), and only the rating of perceived exertion increased during exercise (ηp2 = .78). Whether performed individually or in a small group, CIRC represents HIIE and may be a feasible alternative to running-based HIIE.

Feasibility of Minimal Dose High Intensity Body-weight Circuit Training in Individuals With Type 2 Diabetes: A Pilot Study: High Intensity Body-weight Circuit T2DM

Background: The use of body-weight resistance exercise and a minimal time duration requirement can be combined to form a high intensity body-weight circuit training program (HIBC), and may be a feasible and attractive option for those with Type 2 Diabetes Mellitus (T2DM). The purpose of this pilot was to evaluate the effectiveness of an minimal time commitment HIBC intervention on metabolic biomarkers, body composition, and fitness. Methods: Three females (55±4yrs) and two males (64±1yrs) with T2DM underwent assessments of glycosylated hemoglobin (HbA1c) and fasting glucose (FG), and lipids. Body composition via dual-energy x-ray absorptiometry, aerobic fitness (submaximal treadmill test), blood pressure (SBP/DBP), and resting heart rate (RHR) were assessed. Participants completed 16-weeks of HIBC. All assessments were repeated upon completion. Results: No differences were observed in the following variables; Body composition: Pre and Post changes in mean weight 2.2 ± 2.8 (p=0.31), body fat% -0.1 ± 1.1% (p=1.0), lean mass 1.2 ± 1.22 kg (p=0.13). Aerobic fitness: estimated VO2max 2.26 ± 4.5 ml/kg/min (p=0.63), SBP -6.4 ± 12.5mmhg (p=0.38), DBP -1.4 ± 3.5mmhg (p=0.50), RHR -1.8 ± 4.7bpm (p=0.50). Metabolic biomarkers: FG -14.9 ± 33.4 mg/dL (p=0.44), HDL 1.4 ± 4.2 mg/dL (p=0.63), LDL -4.0 ± 12.6 mg/dL (p=0.63), HbA1c -0.3 ± .28% (p=0.25). Conclusions: Though the main findings of this study were not statistically significant, but the physiological responses could be clinically meaningful in that improvements in metabolic profiles were similar in magnitude to both aerobic and resistance training interventions.

Thermographic assessment of the immediate and short term-effects of blood flow restriction exercise on Achilles tendon skin temperature

ObjectivesTo determine the thermal patterning of the Achilles tendon following bodyweight resistance exercise with and without blood-flow restriction (BFR). DesignCross-sectional. SettingResearch laboratory. ParticipantsTwelve asymptomatic recreational runners (Age: 37 ± 10, Height: 169 ± 20, Mass: 73.8 ± 13.4). Main outcome measuresThermograms were taken pre and post exercise with and without a BFR cuff on separate legs. BFR cuff pressure was set at 80% maximal arterial occlusion pressure determined using doppler via the tibial artery. Linear mixed-effects models were used to assess the effect of BFR and time post-exercise on skin-temperature (Tskin). ResultsA lower Tskin was seen following BFR exercise at the tendon insertion (P = 0.002), but not at the free tendon (P = 0.234), or the musculotendinous junction (P = 0.933). A significant effect of time upon changes in Tskin was observed in both BFR and non-BFR groups (P = 0.002). No interaction of time and BFR were observed on changes in Tskin (P = 0.726). ConclusionRegion specific changes in Tskin were found, with greater and longer reductions observed at the insertion of the Achilles following BFR exercise before returning to baseline. These findings could have implications for the programming of BFR exercise on tendon health. Future research should observe for differences between symptomatic and healthy tendons.

A Guide to Physical Activity at Home During the Coronavirus Disease 2019 Pandemic

Background and Aim: Coronavirus Disease 2019 (COVID-19) pandemic has reduced the physical activity of people worldwide. The purpose of this study is to provide a practical guide for performing physical activities at home during the COVID-19 pandemic. Methods &amp; Materials: The study was conducted by using library method and reviewing the books and articles on home-based physical activity, to provide a scientific basis for performing physical activity at home. In this regard, various physical activities with and without equipment at homes were examined. Ethical Considerations: This article is a review article with no human or animal sample. Results: Home-based practical suggestions for staying active and cope with its physical and psychological consequences of the COVID-19 pandemic were reported walking or running on a treadmill, the use of stationary bikes, and body weight resistance exercise, in addition to aerobic exercise. Conclusion: This proposed physical activity programs can be used during the pandemic at home by people with sedentary lifestyle.

Impaired postprandial glucose and no improvement in other cardiometabolic responses or cognitive function by breaking up sitting with bodyweight resistance exercises: a randomised crossover trial

ABSTRACT The effects of breaking up sitting with resistance exercise on cardiometabolic health and cognitive function in young healthy adults are unknown. This study evaluated the acute effects of breaking up sitting with bodyweight resistance exercise on postprandial glucose, lipids, blood pressure and cognitive function. A randomised crossover design was used. Twelve normal-weight participants aged 25 ± 6 years took part in two, 5 h conditions: (1) uninterrupted sitting (SIT), and (2) sitting with 3 min of bodyweight resistance exercise breaks every 30 min (REX). Dietary intake was standardised across conditions. Linear mixed models were used to compare outcomes between conditions. Postprandial glucose was significantly higher in the REX condition than in SIT (incremental area under the curve 346.3 [95% confidence interval: 233.9, 458.7] and 256.9 [144.4, 369.3] mmol/L∙5 h, respectively, p = 0.045). Blood pressure, lipids and cognitive function outcomes were not different between conditions (p ≥ 0.05). This study suggests that breaking up sitting with bodyweight resistance exercise does not benefit cardiometabolic health or cognitive function acutely in young healthy adults. The longer-term effects of breaking up sitting with resistance exercise warrants investigation to appropriately inform public health guidelines.

Cardiometabolic and Perceptual Responses to Body-Weight Resistance High-Intensity Interval Exercise in Boys.

To compare acute responses between a body weight resistance exercise circuit (CIRC) and treadmill-based (TM) high-intensity interval exercise. A total of 17 boys (age = 9.7 [1.3]y) completed a graded exercise test to determine peak heart rate, peak oxygen uptake (VO2peak), and maximal aerobic speed. Sessions were randomized and counterbalanced. CIRC required 2 sets of 30-second maximal repetitions of 4 exercises. TM included eight 30-second bouts of running at 100% maximal aerobic speed. Both included 30-second active recovery between bouts. Blood lactate concentration was measured preexercise and postexercise. Rating of perceived exertion, affective valence, and enjoyment were recorded preexercise, after intervals 3 and 6, and postexercise. Participants attained 88% (5%) peak heart rate and 74% (9%) VO2peak for CIRC and 89% (4%) peak heart rate and 81% (6%) VO2peak for TM, with a significant difference in percentage of VO2peak (P = .003) between protocols. Postexercise blood lactate concentration was higher following CIRC (5.0 [0.7]mM) versus TM (2.0 [0.3]mM) (P < .001). Rating of perceived exertion, affective valence, and enjoyment responses did not differ between protocols (P > .05). HR responses were near maximal during CIRC, supporting that this body-weight circuit is representative of high-intensity interval exercise.

Acute effects of body-weight resistance exercises on blood pressure and glycemia in middle-aged adults with hypertension

ABSTRACT Objective The purpose of the present study was to evaluate the acute effects of single session of body-weight resistance exercises on blood pressure (BP) and glycemia in middle-aged adults with hypertension. Methods Twenty-three participants took part in this trial with crossover design and performed two experimental sessions in a random order: Body-weight resistance exercise session (BWR) and a control session without exercise. BWR was composed of four exercises: inverted row, squat, , and sit-ups. The participants performed 3 sets of 30 s, in which they were instructed to perform as much repetitions as possible and as fast as possible. After each session, BP and glycemia were measured continuously for 60 min. Results Systolic BP decreased after BWR when compared with control at post 45ʹ: −7 (95%CI:-11 to −2) mmHg, p = .003 and post60ʹ: −7 (95%CI:-12 to −3) mmHg, p = .003. Diastolic BP decreased after BWR when compared with control at post 15ʹ: −6 (95%CI:-9 to −3) mmHg, p < .001; post 30ʹ: −6 (95%CI:-9 to −2) mmHg, p = .001; post45ʹ: −5 (95%CI:-9 to −2) mmHg, p = .005; and post60ʹ: −6 (95%CI: −8 to −3) mmHg, p < .001. No significant difference was found in glycemia between BWR and control sessions. Conclusion BWR acutely reduces BP in middle-aged adults with hypertension without effects on usual glycemia responses. This alternative form of resistance training could facilitate access, adherence, and reduce health costs related to exercise programs.

Estimating Energy Cost of Body Weight Resistance Exercise Using a Multistage Exercise Test.

Nakagata, T, Yamada, Y, and Naito, H. Estimating energy cost of body weight resistance exercise using a multistage exercise test. J Strength Cond Res 36(5): 1290–1296, 2022—The purpose of this study was to examine energy cost of body weight resistance exercises with slow movement in young men using a multistage exercise test. Fifteen men aged 21–29 years performed 3 exercises (heel-raise, squat, and push-up) at different frequencies (1, 2, 3, 4, 5, and 6 repetitions·min−1). Oxygen consumption was measured using indirect calorimetry; we then computed a simple linear regression between aerobic energy expenditure (EE) and repetition frequency. The slope coefficient in the regression represents the energy cost of those exercises; we compared the extrapolated EE for a frequency of 10 repetitions·min−1. Gross EE increased linearly with repetition frequency in all subjects (y = ax + b). Energy cost was significantly greater in the case of the push-up than in the case of the squat {squat: 0.50 ± 0.14 (95% confidence interval [CI], 0.42–0.58); push-up: 0.77 ± 0.20 kcal (95% CI, 0.66–0.88); and the heel-raise elicited the lowest energy cost: 0.13 ± 0.04 kcal (95% CI, 0.11–0.15)}. Extrapolated EE at 10 repetitions·min−1 was 2.7 ± 0.5 kcal (2.3 metabolic equivalents [METs]), 6.3 ± 1.4 kcal (5.4 METs), and 9.2 ± 2.1 kcal (7.8 METs), respectively, according to the regression based on aerobic EE. These results will be useful for health professionals in prescribing resistance exercise programs improving muscle fitness and considering for weight management.

Chair-based exercise programs in institutionalized older women: Salivary steroid hormones, disabilities and frailty changes.

Many people experience aging-related losses in different physical domains, which leads to a condition often called physical frailty (PF). The aim of this study was to analyse the effects of two different, 28-weeks, class chair-exercise protocols on salivary steroid hormones (SH), PF, and functional disabilities (FD) in frail older women. A sample of older frail individuals (n=60, 817.84years) participated in the study and were divided into three groups: chair elastic-band muscle strength exercises (CSE), n=20), chair-multimodal exercise (CME, n=21) and a control non-exercise group (CGne, n=19). Both exercise programs consisted of 45min of supervised chair-based exercise group classes, carried out 3 times/week. CME participants performed a progressive training using walking, mobility and body weight resistance exercises. The CSE participants exercised using an elastic-band system of progressive exercises. Both CSE and CME followed a circuit training protocol. The controls did not change their usual lifestyle. The indicators of PF, FD and SH concentrations were analyzed before and after the intervention. Both exercise programs diminished the PF status showing significant time and time versus treatment interactions (p<.01). An increase in the CME group, between baseline and 14-weeks, and in the CSE group, after 28weeks, for Testosterone concentrations was observed (p<.01). Dehydroepiandrosterone (DHEA) increased after 28-weeks in the CME group and decreased in the CGne after the same period (p<.05). Both exercise programs decreased the negative scores of several FD domains, specially fear of falling that showed significant effects with time (p<.01), and time vs intervention (p<.05). Both chair-exercise based programs were effective in stimulating positive changes in physical health and in steroid hormone responses, especially in DHEA. The control group did show a negative trend towards an increased PF status and decreased levels of SH. It is crucial for public health to identify the main factors associated with Functional Disability and Physical Frailty that underlie the development of new methods for complementary therapies, such as the use of low doses of hormonal supplementation combined with long-term exercise interventions.