Thread by @nick_krontiris

In this one, a full-body strength training program with lighter loads taken close to failure appeared to be a viable option for promoting muscular adaptations in middle- and older-aged adults, although a traditional strength training still had some advantages.

- 23 individuals with a mean age of 59 years were randomized into two groups: Traditional strength training (8–12 repetitions) or a lighter load, higher repetitions (20–24 repetitions) group.

- Participants performed a full-body workout (twice a week) with 8 exercises at a perceived exertion of 7–8 (0–10 scale) for 10 weeks.

- Both groups improved Fat-Free Mass, strength, power, and physical function and strength endurance.

* Both groups improved Fat-Free Mass with trivial between-group differences.

* For strength, both groups improved, but the traditional strength training group was associated with an almost a greater improvement compared to the lighter load, higher repetitions group.

* Strength endurance (reps performed at 65 % 1RM) increased from baseline in both groups, however, the lighter load, higher repetitions group was more likely to perform more repetitions.

* Peak muscle power, as assessed by the leg press test, showed improvements in both groups and trivial differences between groups.

* Physical function, measured using both the 10 chair stands and the Get Up and Go test, showed improvements.

Notably, the 10 chair stands were associated with a small improvement in the traditional strength training group compared to the lighter load, higher repetitions group.

- For affective responses, participants reported a mean session score of +2 (between good and very good).

That said, both session and exercise Feeling Scale scores favored the traditional strength training group.

Exercise enjoyment also favored the traditional strength training group.

- Feasibility assessed using attendance (>90 %) and compliance to the protocol (exercise RPE scores), suggested that lighter loads taken to volitional fatigue is feasible in middle and older aged adults.

- All the participants adhered to the protocol, indicating that the protocol was perceived as acceptable.

- Retention was high (92 %) with only one participant dropping out from the lighter load, higher repetitions group, due to lack of time.

Comparison of traditional vs. lighter load strength training on fat-free mass, strength, power and affective responses in middle and older-aged adults: A pilot randomized trial (open access)

doi.org/10.1016/j.exge…

#exercise #muscle #strength #lift #GetStrong