Resistance Training Reduces Age- and Geography-Related Physical Function Discrepancies in Older Adults

Abstract

Comorbidities affecting physical function increase with advanced-age and rural living. This study investigated the degree of benefit from resistance training (RT) in older adults based on age (50–89 years), location (urban vs. rural), and program duration (10 vs. 8-weeks). 260 participants completed pre- and post-program dynamic and static tasks and flexibility testing. Paired and independent t-tests and one-way and repeated measures ANOVAs were used to test group improvements. All ages improved performance (all p ≤ .002) but those in their 50’s improved flexibility the most and those in their 60’s improved 30STS more and tandem balance less than those in their 80’s. Both rural and urban participants improved in all areas (all p ≤ .002), but rural participants reported greater improvements in tandem balance. Both 10- and 8-week classes improved performance (all p ≤ .001), but 8-week participants improved dynamic tasks and tandem balance more. RT can reduce functional discrepancies in older adults and rural residents.

Acute Resistance Training May Have Lasting Benefit to Middle-Aged Adults

“…SSSH programming has been described elsewhere ( Baker et al, 2020 , 2021 ; Ball et al, 2013 ; Syed-Abdul et al, 2021 ), but in summary the program meets in-person two times per week for 60 minutes, with a warm-up and cool-down. All eight exercises are performed at a 2.4 second tempo and include wide leg squat, leg curl, toe stand, side-leg raise, biceps curl, overhead press, bent-over seated row, and knee extension.…”

“…Many RT programs, such as Stay Strong Stay Healthy (SSSH), specifically target older adults and have been shown to improve muscle strength, flexibility, and balance ( Baker et al, 2020 , 2021 ; Ball et al, 2013 ; Syed-Abdul et al, 2021 ). Unfortunately, longitudinal studies of the effects of RT are lacking, as most research is cross-sectional or short duration such as eight or 12 weeks.…”

Functional Capacity in Advanced Older Adults

“…RTP have been associated to better quality of life [56], reducing frailty symptoms [57], retarding cognitive decline [58], preventing sarcopenia and falls [59], and lowering risks of cardiovascular disease and all-cause mortality [60], with significant impact of BMI on these two major events [61]. The use of RTP can even reduce social and geographic barriers that affect elderly [62]. Cardiovascular benefits have been described, as reducing arterial stiffness [63] and blood pressure [64].…”

Improving Older Adults’ Functional Health Using the Progressive Stay Strong, Stay Healthy Program

“…One community-based exercise program that addresses these shortcomings is the Stay Strong, Stay Healthy (SSSH) resistance training program. A vast body of literature demonstrates SSSH level one significantly improves muscular strength and flexibility, gait, static and dynamic balance, body composition, and sleep quality in older adults (Baker et al, 2020(Baker et al, , 2021a(Baker et al, , 2021bBall et al, 2013;Crowe & Ball, 2015;Syed-Abdul et al, 2022;Syed-Abdul & Ball, 2021). Furthermore, Baker et al, 2021a showed that in 388 participants the program improved dynamic postural control, lower body flexibility, and static balance similarly in adults across different geographic locations (urban vs. rural) and different age groups (50-59; 60-69; 70-79; 80-89).…”