Effects of resistance training with moderate vs heavy loads on muscle mass and strength in the elderly: A meta‐analysis

doi:10.1111/sms.12536

Paper

Effects of resistance training with moderate vs heavy loads on muscle mass and strength in the elderly: A meta‐analysis

Published Sep 1, 2016 · R. Csapo, L. Alegre

Scandinavian Journal of Medicine & Science in Sports

Q1 SJR score

185

Citations

10

Influential Citations

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Abstract

The purpose of the present study was to perform a meta‐analysis to compare the efficacy of heavy (∼80% of one repetition maximum, 1RM) vs light‐moderate load (∼45% 1RM) resistance training (RT) programs in inducing strength gains and skeletal muscle hypertrophy in elderly people. To assess the role of training volumes, studies in which training protocols were matched for mechanical work were independently analyzed. In all 15 studies included (448 subjects, age 67.8 years), when comparing heavy with light‐moderate loads, strength gains tended to be larger following RT with higher intensities of load, with the resulting total population effect being μ = 0.430 (P = 0.060). Effect sizes were substantially smaller in “work‐matched” studies (μ = 0.297, P = 0.003). Training with higher loads also provoked marginally larger gains in muscle size, although the degree of training‐induced muscle hypertrophy was generally small (0.056 < μ < 0.136). To conclude, provided a sufficient number of repetitions is performed, RT at lower than traditionally recommended intensities of load may suffice to induce substantial gains in muscle strength in elderly cohorts.

Meta-Analysis

Very Rigorous Journal

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Study Snapshot

Resistance training with lower loads can still induce substantial muscle strength gains in the elderly, provided a sufficient number of repetitions is performed.

PopulationOlder adults (50-71 years)

Sample size24

MethodsObservational

OutcomesBody Mass Index projections

ResultsSocial networks mitigate obesity in older groups.

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Effects of resistance training with moderate vs heavy loads on muscle mass and strength in the elderly: A meta‐analysis

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References

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Both bodybuilding- and powerlifting-type training programs promote similar increases in muscular size, but powerlifting-type training is superior for enhancing maximal strength in well-trained men.

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Aging leads to significant changes in skeletal muscle composition, with increased non-contractile tissues contributing to the loss of intrinsic muscle strength.

Citations

The Diagnosis and Treatment of Sarcopenia and Sarcopenic Obesity.

A targeted approach to detection and treatment of sarcopenia and sarcopenic obesity can significantly improve mobility and quality of life for patients aged 65 and above.

Physical training in a comprehensive program of prevention and treatment of sarcopenia in geriatric patients

Physical activity can delay the onset and reduce the severity of age-related muscle loss in geriatric patients.

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Resistance training promotes muscle hypertrophy in older adults, with training duration potentially influencing the response, but leg lean mass may not fully capture these adaptations.

Blood flow restriction combined with resistance training on muscle strength and thickness improvement in young adults: a systematic review, meta-analysis, and meta-regression

Blood flow restriction combined with resistance training effectively improves muscle strength and thickness in young adults, offering a safer alternative to high-intensity training with reduced injury risks.

Analysis of Common Exercise Modalities in Improving Athletic Performance in Older Adults: A Narrative Review

Pilates, martial arts, locomotion, Masters sports, resistance training, and high-intensity interval training can improve athletic performance in older adults, enhancing cardiorespiratory fitness, power, strength, flexibility, and balance.

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