Resistance exercise dosage in older adults: Single-versus multiset effects on physical performance and body composition

OBJECTIVES: To determine whether variation in resistance exercise volume affects muscle function and physical performance response in older adults. DESIGN: A randomized trial with subjects assigned to a single-set (1-SET) or three-set (3-SET) exercise group. SETTING: An exercise facility at the University of Queensland. PARTICIPANTS: Twenty-eight community-dwelling men and women aged 65 to 78. INTERVENTION: Progressive resistance training consisting of seven exercises targeting the major muscle groups of the upper and lower body performed on exercise machines twice weekly for 20 weeks at eight-repetition maximum (RM) intensity. MEASUREMENTS: Muscle function included isotonic muscle strength (1-RM) of the seven exercises, isokinetic and isometric knee extensor strength, and muscle endurance for the chest press and leg press exercises. Physical performance included timed chair rise, usual and fast 6-m walk, 6-m backwards walk, 400-m walk, floor rise to standing, and stair climbing ability. In addition, body composition was determined using dual energy x-ray absorptiometry. RESULTS: Isotonic muscle strength increased in both exercise groups for all seven exercises (P < .01), with the gain in the 3-SET group greater (P < .05) for the seated row, triceps extension, and knee extension (analysis of covariance). Similarly, muscle endurance gains were greater for the 3-SET than the 1-SET group (P < .01), with no significant difference between groups for isokinetic and isometric knee extensor strength. Both groups improved (P < .05) in the chair rise (1-SET, 10.1%; 3-SET, 13.6%), 6-m backwards walk (1-SET, 14.3%; 3-SET, 14.8%), 400-m walk (1-SET, 3.8%; 3-SET, 7.4%), and stair climbing test (1-SET, 7.7%; 3-SET, 6.4%), with the only difference between groups for the 400-m walk (P < .05). There was no difference between groups for change in body composition. CONCLUSION: Resistance training consisting of only single-set exercises is sufficient to significantly enhance muscle function and physical performance, although muscle strength and endurance gains are greater with higher-volume work. These findings have application in designing time-efficient exercise regimens to enhance neuromuscular function in older adults.