Abstract
Progressive resistance training (RT) is one of the most effective interventions for reducing age-related deficits in muscle mass and functional capacity. PURPOSE: To compare four approaches to load progressions in RT for older adults to determine if an optimal method exists. METHODS: Eighty-two healthy community-dwelling older adults (71.8 ± 6.2 yr) performed 11 wk of structured RT (2.5 d·wk) in treatment groups differing only by the method used to increase training loads. These included percent one repetition maximum (%1RM): standardized loads based on a percentage of the one repetition maximum (1RM); rating of perceived exertion (RPE): loads increased when perceived difficulty falls below 8/10 on the OMNI-Resistance Exercise Scale perceived exertion scale; repetition maximum (RM): loads increased when a target number of repetitions can be completed with a given load; repetitions in reserve (RiR): identical to RM except subjects must always maintain ≥1 "repetition in reserve," thus avoiding the possibility of training to temporary muscular failure. RESULTS: Multiple analyses of covariance indicated no significant between-group differences on any strength (chest press 1RM; leg press 1RM) or functional performance outcome (usual walking speed, maximum walking speed, 8-ft timed up-and-go, gallon jug transfer test, 30 s sit-to-stand). The RPE group found the exercise to be significantly more tolerable and enjoyable than subjects in the RiR, RM, and %1RM groups. CONCLUSION: Given the RM, RPE, %1RM, and RiR methods appear equally effective at improving muscular strength and functional performance in an older population, we conclude that the RPE method is optimal because it is likely to be perceived as the most tolerable and enjoyable, which are two important factors determining older adults' continued participation in RT.
| Original language | English (US) |
|---|---|
| Pages (from-to) | 2224-2233 |
| Number of pages | 10 |
| Journal | Medicine and science in sports and exercise |
| Volume | 51 |
| Issue number | 11 |
| DOIs | |
| State | Published - Nov 1 2019 |
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ASJC Scopus subject areas
- Orthopedics and Sports Medicine
- Physical Therapy, Sports Therapy and Rehabilitation
Cite this
Optimal Approach to Load Progressions during Strength Training in Older Adults. / Buskard, Andrew N.L.; Jacobs, Kevin A.; Eltoukhy, Moataz M.; Strand, Keri L.; Villanueva, Lawrence; Desai, Parth P.; Signorile, Joseph F.
In: Medicine and science in sports and exercise, Vol. 51, No. 11, 01.11.2019, p. 2224-2233.Research output: Contribution to journal › Article
}
TY - JOUR
T1 - Optimal Approach to Load Progressions during Strength Training in Older Adults
AU - Buskard, Andrew N.L.
AU - Jacobs, Kevin A.
AU - Eltoukhy, Moataz M.
AU - Strand, Keri L.
AU - Villanueva, Lawrence
AU - Desai, Parth P.
AU - Signorile, Joseph F.
PY - 2019/11/1
Y1 - 2019/11/1
N2 - Progressive resistance training (RT) is one of the most effective interventions for reducing age-related deficits in muscle mass and functional capacity. PURPOSE: To compare four approaches to load progressions in RT for older adults to determine if an optimal method exists. METHODS: Eighty-two healthy community-dwelling older adults (71.8 ± 6.2 yr) performed 11 wk of structured RT (2.5 d·wk) in treatment groups differing only by the method used to increase training loads. These included percent one repetition maximum (%1RM): standardized loads based on a percentage of the one repetition maximum (1RM); rating of perceived exertion (RPE): loads increased when perceived difficulty falls below 8/10 on the OMNI-Resistance Exercise Scale perceived exertion scale; repetition maximum (RM): loads increased when a target number of repetitions can be completed with a given load; repetitions in reserve (RiR): identical to RM except subjects must always maintain ≥1 "repetition in reserve," thus avoiding the possibility of training to temporary muscular failure. RESULTS: Multiple analyses of covariance indicated no significant between-group differences on any strength (chest press 1RM; leg press 1RM) or functional performance outcome (usual walking speed, maximum walking speed, 8-ft timed up-and-go, gallon jug transfer test, 30 s sit-to-stand). The RPE group found the exercise to be significantly more tolerable and enjoyable than subjects in the RiR, RM, and %1RM groups. CONCLUSION: Given the RM, RPE, %1RM, and RiR methods appear equally effective at improving muscular strength and functional performance in an older population, we conclude that the RPE method is optimal because it is likely to be perceived as the most tolerable and enjoyable, which are two important factors determining older adults' continued participation in RT.
AB - Progressive resistance training (RT) is one of the most effective interventions for reducing age-related deficits in muscle mass and functional capacity. PURPOSE: To compare four approaches to load progressions in RT for older adults to determine if an optimal method exists. METHODS: Eighty-two healthy community-dwelling older adults (71.8 ± 6.2 yr) performed 11 wk of structured RT (2.5 d·wk) in treatment groups differing only by the method used to increase training loads. These included percent one repetition maximum (%1RM): standardized loads based on a percentage of the one repetition maximum (1RM); rating of perceived exertion (RPE): loads increased when perceived difficulty falls below 8/10 on the OMNI-Resistance Exercise Scale perceived exertion scale; repetition maximum (RM): loads increased when a target number of repetitions can be completed with a given load; repetitions in reserve (RiR): identical to RM except subjects must always maintain ≥1 "repetition in reserve," thus avoiding the possibility of training to temporary muscular failure. RESULTS: Multiple analyses of covariance indicated no significant between-group differences on any strength (chest press 1RM; leg press 1RM) or functional performance outcome (usual walking speed, maximum walking speed, 8-ft timed up-and-go, gallon jug transfer test, 30 s sit-to-stand). The RPE group found the exercise to be significantly more tolerable and enjoyable than subjects in the RiR, RM, and %1RM groups. CONCLUSION: Given the RM, RPE, %1RM, and RiR methods appear equally effective at improving muscular strength and functional performance in an older population, we conclude that the RPE method is optimal because it is likely to be perceived as the most tolerable and enjoyable, which are two important factors determining older adults' continued participation in RT.
UR - http://www.scopus.com/inward/record.url?scp=85073584197&partnerID=8YFLogxK
UR - http://www.scopus.com/inward/citedby.url?scp=85073584197&partnerID=8YFLogxK
U2 - 10.1249/MSS.0000000000002038
DO - 10.1249/MSS.0000000000002038
M3 - Article
C2 - 31107348
AN - SCOPUS:85073584197
VL - 51
SP - 2224
EP - 2233
JO - Medicine and Science in Sports and Exercise
JF - Medicine and Science in Sports and Exercise
SN - 0195-9131
IS - 11
ER -