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Exp Gerontol. 2017 Nov;98:13-21. doi: 10.1016/j.exger.2017.08.013. Epub 2017 Aug 15.

Effects of different strength training frequencies on maximum strength, body composition and functional capacity in healthy older individuals.

Author information

1
Neuromuscular Research Center, Faculty of Sport and Health Sciences, University of Jyväskylä, Finland.
2
Centre for Exercise and Sports Science Research (CESSR), Edith Cowan University, Joondalup, Australia.
3
Neuromuscular Research Center, Faculty of Sport and Health Sciences, University of Jyväskylä, Finland. Electronic address: simon.walker@jyu.fi.

Abstract

There is controversy in the literature regarding the dose-response relationship of strength training in healthy older participants. The present study determined training frequency effects on maximum strength, muscle mass and functional capacity over 6months following an initial 3-month preparatory strength training period. One-hundred and six 64-75year old volunteers were randomly assigned to one of four groups; performing strength training one (EX1), two (EX2), or three (EX3) times per week and a non-training control (CON) group. Whole-body strength training was performed using 2-5 sets and 4-12 repetitions per exercise and 7-9 exercises per session. Before and after the intervention, maximum dynamic leg press (1-RM) and isometric knee extensor and plantarflexor strength, body composition and quadriceps cross-sectional area, as well as functional capacity (maximum 7.5m forward and backward walking speed, timed-up-and-go test, loaded 10-stair climb test) were measured. All experimental groups increased leg press 1-RM more than CON (EX1: 3±8%, EX2: 6±6%, EX3: 10±8%, CON: -3±6%, P<0.05) and EX3 improved more than EX1 (P=0.007) at month 9. Compared to CON, EX3 improved in backward walk (P=0.047) and EX1 in timed-up-and-go (P=0.029) tests. No significant changes occurred in body composition. The present study found no evidence that higher training frequency would induce greater benefit to maximum walking speed (i.e. functional capacity) despite a clear dose-response in dynamic 1-RM strength, at least when predominantly using machine weight-training. It appears that beneficial functional capacity improvements can be achieved through low frequency training (i.e. 1-2 times per week) in previously untrained healthy older participants.

KEYWORDS:

Aged men and women; Lower limbs; Muscle mass; Resistance exercise; Stair climb; Timed-up-and-go; Walking

PMID:
28821427
DOI:
10.1016/j.exger.2017.08.013
[Indexed for MEDLINE]

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