The Effects of 6 Months of Progressive High Effort Resistance Training Methods upon Strength, Body Composition, Function, and Wellbeing of Elderly Adults

Abstract

Purpose The present study examined the progressive implementation of a high effort resistance training (RT) approach in older adults over 6 months and through a 6-month follow-up on strength, body composition, function, and wellbeing of older adults. Methods Twenty-three older adults (aged 61 to 80 years) completed a 6-month supervised RT intervention applying progressive introduction of higher effort set end points. After completion of the intervention participants could choose to continue performing RT unsupervised until 6-month follow-up. Results Strength, body composition, function, and wellbeing all significantly improved over the intervention. Over the follow-up, body composition changes reverted to baseline values, strength was reduced though it remained significantly higher than baseline, and wellbeing outcomes were mostly maintained. Comparisons over the follow-up between those who did and those who did not continue with RT revealed no significant differences for changes in any outcome measure. Conclusions Supervised RT employing progressive application of high effort set end points is well tolerated and effective in improving strength, body composition, function, and wellbeing in older adults. However, whether participants continued, or did not, with RT unsupervised at follow-up had no effect on outcomes perhaps due to reduced effort employed during unsupervised RT.

Effect of exercise referral schemes upon health and well-being: initial observational insights using individual patient data meta-analysis from the National Referral Database

“…Few studies have used the WHO-5 as an outcome measure,30 though one has compared exercise to wake therapy in those with major depression,60 reporting a point estimate for improvement from exercise of 46 pts. A study in older adults performing a 6 month progressive high effort resistance training intervention61 found an improvement of 7.26 pts (5.78 to 8.74). It would seem that responsiveness of the WHO-5 to exercise based interventions may be at least in part dependent on the population as large effects have been reported for major depression,60 whereas the effects reported for older adults,61 and here in ERS participants, do not typically exceed the minimal clinically important change 30.…”

“…A study in older adults performing a 6 month progressive high effort resistance training intervention61 found an improvement of 7.26 pts (5.78 to 8.74). It would seem that responsiveness of the WHO-5 to exercise based interventions may be at least in part dependent on the population as large effects have been reported for major depression,60 whereas the effects reported for older adults,61 and here in ERS participants, do not typically exceed the minimal clinically important change 30. A relatively novel outcome measure designed specifically for evaluation of quality of life in those participating in ERSs31 was also included in some schemes.…”

Effects of Two Types of 9-Month Adapted Physical Activity Program on Muscle Mass, Muscle Strength, and Balance in Moderate Sarcopenic Older Women

“…A recent systematic analysis has pointed out how exercise interventions are beneficial to body composition and muscle strength [ 41 ]. However, the training effect is generally inconsistent due to heterogeneity in exercise mode, duration, and intensity, which makes a generalization of training approaches impossible [ 42 , 43 ].…”

Periodization for optimizing strength and hypertrophy; the forgotten variables

“…35 We have recently shown in an older population that, after an initial 6 month progressively higher effort RT intervention, those who continued training unsupervised had similar decreases in outcomes as those who ceased training altogether. 37 From a practical perspective, the benefits of supervision for RT adaptations are evident. As such, powerlifters and/or bodybuilders looking to optimise strength or hypertrophic responses to RT should consider the potential advantages of being coached/supervised throughout their program.…”