Background: Strength training has been shown to benefit the health and function of older adults.
Objective: To investigate whether one set of exercises performed once a week was as effective in increasing muscle strength as training twice a week.
Methods: 18 subjects (7 women and 11 men) aged 65–79 years were randomly assigned to two groups. Both groups performed one set of exercises to muscular fatigue; group 1 trained 1 day/week and group 2 trained 2 days/week on three lower and three upper body exercises for 9 weeks. The data were analysed using a mixed model 2×2 analysis of variance.
Results: A significant main effect of time (p<0.001), but not group, on one-repetition maximum scores was observed. No significant interaction was observed between time and group and therefore no difference in strength changes between training once a week versus twice a week after 9 weeks.
Conclusions: One set of exercises performed once weekly to muscle fatigue improved strength as well as twice a week in the older adult. Our results provide information that will assist in designing strength-training programmes that are more time and cost efficient in producing health and fitness benefits for older adults.
- ACSM, American College of Sports Medicine
- ANOVA, analysis of variance
- 1-RM, one-repitition maximum
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Published Online First 24 October 2006
Competing interests: None declared.