Comparison of once-weekly and twice-weekly strength training in older adults

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 262 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.