Table 2 RT studies in healthy, community-dwelling older adults
From: Resistance Training and Weight Loss in Older Adults: A Scoping Review
Study | Exercise protocol | WL-related outcome (s) | Feasibility/tolerability |
|---|---|---|---|
Aguiar et al. [18] | Frequency: 3x/wk for 12 weeks Modality: Eight whole-body exercises primarily using selectorized exercise machines (2 sets of 10–15 repetitions per exercise per session) | No change in BM or %BF (via DEXA) in either group (CRP vs. placebo) relative to baseline. CRP group gained significantly more (p < 0.05) FFM (+ 3.2%) and muscle mass (+ 2.8%) than the placebo group over the course of the intervention. Results suggest creatine phosphate supplementation may be an effective dietary adjunct for older women participating in a structured RT program | Dropouts: 0 AEs: NR Tolerability: see Table 5 Feasibility: NR |
Bardstu et al. [13] | Frequency: 2x/wk for 8 months Modality: Easily available, low-cost equipment such as elastic bands, body weight, and water canes aimed to strengthen the muscle groups most important for daily living activities; 2 sets of 10–12 repetitions (Weeks 1–5 progressing to 4 sets of 8–10 repetitions per exercise | No significant changes observed in BMI, %BF (via BIA), or FFM over the course of the study between the RT intervention group and the non-exercising control | Dropouts: 31 (52%) Adherence to intervention: 51% AEs: 0 Tolerability: medium-to-low based on high dropout rate and low adherence rate Feasibility: authors conclude their protocol is "feasible and possible to implement in real-life settings of older adults" |
Coelho et al. [36] | Frequency: 2x/wk for 22 weeks Modality: Nine selectorized resistance exercise machines targeting whole-body muscle groups (3 sets of 8–12 repetitions per exercise, 'difficult' perceived intensity corresponding to a perceived exertion of 5–6 out of 10) | No significant differences in any body composition measure relative to baseline were observed in any group. Results indicate periodization strategies do not substantially influence the effectiveness of RT on WL on healthy, community-dwelling older adults | Dropouts: 6 (20%) Adherence to intervention: 89% AEs: 0 Tolerability: NR Feasibility: NR |
de Oliviera Silva et al. [19] | Frequency: 2x/wk for 16 weeks Modality: Ten selectorized resistance exercise machines targeting whole-body muscle groups (3 sets per exercise progressing from 12–14 repetitions in Weeks 1–4 to 6–8 repetitions in Weeks 13–16) | Significant changes in post-intervention %BF (− 2.2%, p = 0.006; via DEXA) and FM (F = 5.22, p = 0.03) observed in non-SO group but not SO-group. Results suggest that adaptations induced by 16 weeks of RT are attenuated in elderly woman with SO, compromising improvements in adiposity indices and gains in LMM | Dropouts: 0 AEs: NR Tolerability: NR Feasibility: NR |
Dib et al. [12] | Frequency: 3x/wk for 24 weeks Modality: Eight selectorized resistance exercise machines targeting whole-body muscle groups (3 sets of 10–15 repetitions in Weeks 1–12, 1 set each of 15, 10, 5 repetitions in Weeks 13–24) | Significant reduction in BF across all subjects in Weeks 1–12 (26.4 + 8.1 kg to 25.1 + 8.2 kg, p < 0.001; via DEXA). No significant change in BF across Weeks 13–24 for any group. Results suggest exercise order is not a major factor influencing the effectiveness of RT of WL in older women | Dropouts: 0 AEs: NR Tolerability: NR Feasibility: NR |
dos Santos et al. [14] | Frequency: 3x/wk for 8 weeks Modality: Combination of free weights and machines targeting whole-body musculature (3 sets per exercise at either 12/10/8RM or 15/10/5RM | Significant (p < 0.05) improvements in body composition (total BF, android BF, gynoid BF) were observed in both intervention groups. Results suggest pyramidal loading strategies are not a primary determinant of RT program effectiveness in older women | Dropouts: 4 (7%) Adherence to intervention: 94% of participants completed > 85% of all exercise sessions AEs: 0 Tolerability: NR Feasibility: NR |
Gambassi et al. [8] | Frequency: 2x/wk for 12 weeks Modality: Eight selectorized resistance exercise machines targeting whole-body muscle groups (3 sets at moderate intensity per exercise, aiming to reach temporary muscular failure at ~ 8 repetitions) | RT protocol led to significant (p < 0.05) improvements in FM (pre: 23.0 ± 1.2 kg vs. post: 20.0 ± 1.1 kg; via BIA) and FFM (pre: 38.0 ± 1.5 kg vs. post: 42.0 ± 1.4 kg; via BIA); relative to baseline. Results support existing literature that RT is an effective strategy during WL in older adults to attenuate concomitant loss of LBM | Dropouts: 0 AEs: NR Tolerability: NR Feasibility: NR |
Gylling et al. [11] | Frequency: 3x/wk for 52 weeks Modality: Whole-body strength training program using either weight machines (HRT) or rubber bands and bodyweight (MRT). HRT group: three sets of 6–12 repetitions per exercise at approx. 70–85% 1RM. MRT group: three sets of 10–18 repetitions per exercise at approx. 50–60% 1RM | The HRT cohort demonstrated significant improvements in %BF and visceral FM relative to baseline (p < .0001; via DEXA), as well as to 12-month values in the MRT group (p < .01, ES: 0.41) and non-exercising control (p < .0001, ES: 0.53). Authors highlight the main finding that HRT appears to be more effective than MRT at eliciting improvements in LM and FM in older adults | Dropouts: 6 (1.9%) Adherence to intervention: 83% of participants completed training > 2x/wk AEs: NR Tolerability: NR Feasibility: NR |
Hanson et al. [37] | Phase 1 Frequency: 3x/wk for 10 weeks Modality: Unilateral training of the dominant leg knee extensor (near-maximal effort; pneumatic resistance machine) Phase 2 Frequency: 3x/wk for 12 weeks Modality: Six pneumatic resistance exercise machines targeting whole-body muscle groups (one warm up set of 5 repetitions @ 50%1RM followed by 15 repetitions at 5RM load for each exercise). An additional 1–2 repetitions were completed immediately after the 5RM repetitions by reducing the load on the machine | Overall cohort (p < 0.01) and men (p < 0.05) demonstrated a significant increase in FFM (via DEXA) over the course of the study. Results support existing literature that RT is an effective strategy during WL in older adults to attenuate concomitant loss of LBM | Dropouts: 31 (38.8%) Adherence to intervention: 93.3 ± 1.3% (Phase 1), 87.6 ± 1.1% (Phase 2) AEs: pain and discomfort from pre-existing condition (n = 9) Tolerability: NR Feasibility: NR |
Leenders et al. [24] | Frequency: 3x/wk for 6 months Modality: Selectorized resistance exercise machines. Leg-press and leg-extension: 4 sets of 10–15 repetitions at 60% 1RM (Week 1–4) progressing to 8 repetitions at 75–80% 1RM (Week 5 onward). Upper-body exercises: as above except always one less set | Significant post-intervention improvement in whole-body LM and FM (both via DEXA) was observed in both women (1.2 ± 0.2 kg, 5% ± 2%; p < .001) and men (1.2 ± 0.3 kg, 6% ± 1%; p < .001). Results suggest structured RT may equally benefit older men and women in terms of counteracting the loss of muscle mass and strength that occurs with age | Dropouts: 7 (11.6%) AEs: 2 cardiac events experienced away from study facility Tolerability: NR Feasibility: NR |
Vieira et al. [38] | Frequency: 2x/wk for 16 weeks Modality: Eight selectorized resistance exercise machines targeting whole-body muscle groups. 2 sets per exercise; intensity: daily undulating between 12–14 RM, 10–12 RM, 8–10 RM, and 6–8 RM | Reduced BF and %BF (p < 0.05; via DEXA) were observed in the high-supervision group only. Authors conclude a greater supervision ratio during RT may induce more improvements in muscle strength and body composition than lower supervision ratio | Dropouts: 0 AEs: NR Tolerability: NR Feasibility: NR |