Training & movement
A · High confidenceHow much and how hard strength training makes older adults stronger
Subject: Dose-Response Relationships of Resistance Training in Healthy Old Adults: A Systematic Review and Meta-Analysis
What this means
Strength training produced large gains in muscle strength and small gains in muscle size. Two to three sets per exercise and a load of 70-79% of the maximum seemed most effective for strength.
Ron Borde, Tibor Hortobágyi, Urs Granacher · 2015 · Sports Medicine
What does this rating mean?
Multiple consistent meta-analyses or a position stand. Sufficient basis for a fixed choice in the coaching.
Findings
Resistance training produced large gains in muscle strength and small-to-moderate gains in muscle morphology in healthy older adults. Dose-response analyses identified a training period of roughly 50-53 weeks, 2-3 sets per exercise, intensity of 70-79% 1RM, and ~6 s time under tension per repetition as most effective for strength.
Who this applies to
Healthy older adults with an average age of 65 or older.
Size of the research
25 randomised trials; only nine of them measured muscle size.
What to keep in mind
The studies were of modest quality on average and results varied widely. How the training factors influence each other could not be determined.
Practical conclusion for REZA
Provides concrete benchmarks for REZA's older clients: 2-3 sets per exercise at 70-79% 1RM, sustained over a longer training period, produced the best strength gains.
View method and source
Methodology
Meta-analysis
Population
25 RCTs, n=819 healthy older adults, mean age 70.4 y (range ~65-80), both sexes, predominantly untrained
Intervention
Resistance training vs. passive/active control; RT programmes ≥1 wk with reported training variables
Outcome measures
Maximal muscle strength (1RM, isometric/isokinetic torque); muscle morphology (CSA, muscle thickness, lean mass)
Limitations
High heterogeneity for strength outcomes (I2=80%); dose-response relationships computed independently per variable, so interactions between variables cannot be resolved; few studies at the extremes of each dose category; healthy old adults only, limiting transfer to clinical populations.
Original source
DOI: 10.1007/s40279-015-0385-9 · PMID: 26420238
View on PubMed →This information is general education about scientific research. It is not personal medical advice and does not replace diagnosis or treatment by a doctor or other healthcare professional. If you have symptoms, a medical condition or take medication, consult your GP or treating professional before changing your training or nutrition.