Table 3 RT studies in older women
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 exercise machines (2 sets of 10–15 repetitions per exercise per session) | No change in BM or %BF (via DEXA) observed 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 study. 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 |
Bocalini et al. [30] | Frequency: 3x/wk for 12 weeks Modality: Whole body RT using elastic bands and free weights | Significant post-intervention reductions were observed in BM (overweight: − 4.5 ± 1.0%, obese: − 8.0 ± 0.8%), %BF (via skinfold analysis; overweight: − 11.0 ± 2.2%, obese: − 21.4 ± 2.1%) and FM (overweight: − 16.1 ± 3.2%, obese: − 31.2 ± 3.0%). No significant body composition changes were observed in participants with a healthy baseline BMI (18.5–24.9 kg/m^2). Results support existing literature regarding the beneficial effect of RT in obese and overweight women | Dropouts: 2 AEs: 0 Tolerability: NR Feasibility: NR |
Brochu et al. [15] | Frequency: 3x/wk for 6 months Modality: Seven exercises targeting the whole body (leg press, chest press; lateral pull downs; shoulder press; arm curls, triceps extensions). 2–3 sets (15 repetitions, 65% 1RM) per exercise in Phase 1 progressing to 3–4 sets (10–12 repetitions, 75% 1RM) per exercise in Phase 4 | Both CR and CR + RT were found to facilitate significant improvements in BM, %FM (via DEXA), and total FM. Results reinforce the complementary role exercise and diet play in healthy weight loss and upper limit of RT-alone to effect body composition | Dropouts: 30 (21.9%) AEs: 3 Tolerability: NR Feasibility: NR Adherence to intervention: 100%: n = 2, > 90% or more of the training sessions: n = 6 |
Campbell et al. [10] | Frequency: 3x/wk for 16 weeks Modality: Pneumatic resistance exercise machines targeting the whole body (2–3 sets of 8–12 repetitions per exercise @ approx. 80% 1RM) | RT did not lead to any additional in weight loss or %BF changes compared to the non-exercising control. Results reinforce the complementary role exercise and diet play in healthy weight loss and upper limit of RT-alone to effect body composition | Dropouts: 0 AEs: NR Tolerability: NR Feasibility: NR |
Cavalcante et al. [26] | Frequency: 2x/wk vs. 3x/wk for 12 weeks Modality: Combination of machines and free weights targeting whole body muscle groups (one set of 10–15 repetitions per exercise) | Both exercise frequencies (2 × weekly, 3 × weekly) led to significant (p < 0.05) reductions in %BF (–1.7%, –2.7%, respectively; via DEXA) over the course of the study. No significant changes in BM were observed in either RT group or the non-exercising control. Results suggest 2 days per week may be the optimal RT frequency for obese older women | Dropouts: 4 (9.5%) AEs: NR Tolerability: NR Feasibility: NR |
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 |
Cunha et al. [27] | Frequency: 3x/wk for 12 weeks Modality: Eight selectorized resistance exercise machines targeting whole-body muscle groups (either 1 set or 3 sets of 10–15 repetitions per exercise, depending on intervention group) | Significant reductions in %BF (− 6.3%, p < 0.05; via DEXA) were observed in the 3 sets/exercise group but not the 1 set/exercise group or non-exercising control. Results indicate higher training volumes of RT may lead to greater improvements in body composition | Dropouts: 5 (10/8%) Adherence to intervention: ≥ 85% of the total sessions for all participants AEs: NR 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) were 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 |
Gadelha et al. [17] | Frequency: 3x/wk for 24 weeks Modality: Eight selectorized resistance exercise machines targeting whole-body muscle groups (3 sets progressing from 12 repetitions at 60% 1RM in Weeks 1–4 to 8 repetitions at 80% 1RM in weeks 9–12) | Significant increase in fat-free mass (0.6 + 0.15 kg, p < 0.01), but no change in BM or %BF (all via DEXA). Authors conclude RT is an effective approach to promote body composition alterations in older women, particularly those with SO | Dropouts: 0 AEs: NR 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 |
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 |