Efficacy of an 8-Week Resistance Training Program in Older Adults: A Randomized Controlled Trial

in Journal of Aging and Physical Activity
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Older adults are challenged with aging-related declines in skeletal muscle mass and function. Although exercise interventions of longer duration typically yield larger changes, shorter-term interventions may kick-start positive effects, allowing participants to begin engaging in more activity. This study aimed to determine whether 8 weeks of a resistance training program (Stay Strong, Stay Healthy [SSSH]) improved dynamic muscle strength, balance, flexibility, and sleep. Inactive adults aged ≥60 years were randomized into SSSH (n = 15), walking (WALK; n = 17), or control (CON; n = 14) groups. The SSSH and WALK groups met 2 times per week for 60 min. The participants completed pre/post general health, activity, and sleep questionnaires; DXA scans; and functional tasks. One-way repeated-measures multivariate analysis of variance was used to determine interactions and decomposed using repeated-measures analysis of variance. SSSH improved sit-to-stand performance, back scratch distance, and sleep quality and reported more auxiliary physical activity than WALK or CON (p < .05). Resistance training interventions in sedentary older adults can improve physical function and encourage additional activity in 8 weeks.

Baker, Royse, Guess, and Duren are with the Department of Orthopaedic Surgery, Missouri Orthopaedic Institute, University of Missouri, Columbia, MO, USA. Weitzel, Miller, and Ball are with the University of Missouri Extension, Columbia, MO, USA and the Department of Nutrition and Exercise Physiology, University of Missouri, Columbia, MO, USA. Guess is also with the Department of Physical Therapy, University of Missouri, Columbia, MO, USA. Duren is also with the Department of Pathology and Anatomical Sciences, University of Missouri, Columbia, MO, USA.

Baker (bakerbre@health.missouri.edu) is corresponding author.
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