Effects of Once-a-Week Strength Training on Senior Adults

Purpose

The purpose of this study was to determine if an 8 week strength training program, conducted once a week could elevate Resting Metabolic Rates and Resting VO2 levels in relatively healthy adults over the age of 55.

Methods

A randomized two-group repeated measures design (n = 11) was selected for the protocol. Subjects consisted of 22 adults over the age of 55 who were medication-free and physically inactive during the past six months. All participants were evaluated consistently, once a week by using a MedGem Analyzer, a hand-held calibrated metabolic profiler which provided Resting Metabolic Rate (RMR) and Resting Volume of Oxygen (VO2)values. All participants also submitted weekly nutritional logs to determine caloric intake information. The experimental group participated in a 1 day per week strength training program consisting of 10 different exercises after measurements of RMR and Resting VO2 were taken for 8 consecutive weeks. Every strength training participant was assigned an initial starting weight for each exercise, based upon their initial strength test during the first week. Each subject lifted an assigned weight to the point of muscular failure, under strict supervision for one set, resting 2 minutes before starting with the next assigned exercise. During the next 7 weeks, a treatment of 2 lbs. was added to each exercise and performed to the point of muscular failure.

Analysis/Results

A Repeated Measures Analysis of Variance using SAS (p = .05) determined the following results: The experimental group demonstrated significant increases in RMR during the 4th (p = .011) and 5th week of training (p = .018). Resting VO2 also increased significantly during the 4th week (p = .023). Factors such as gender and physical weight did affect VO2 levels associated with the resistance treatment during the 4th week (p = .016). Gender (p = .030) and physical weight (p = .018) also affected RMR levels during the 4th week of resistance treatment. There were no significant changes observed by the control group in RMR or Resting VO2 values during the 8 week protocol.

Conclusions

This study demonstrates that RMR and Resting VO2 values can be increased from a 1 day per Week Strength Training Program in physically inactive senior adults who are relatively healthy within 4 to 5 weeks under a supervised setting. However, after the 5th week, it would be highly recommended that individuals should increase the frequency of strength training exercises to twice per week to further individual improvements.