Effects of different resistance training frequencies on flexibility in older women

Abstract

ObjectiveThe main purpose of the investigation reported here was to analyze the effect of resistance training (RT) performed at different weekly frequencies on flexibility in older women.Participants and methodsFifty-three older women (≥60 years old) were randomly assigned to perform RT either two (n=28; group “G2x”), or three (n=25; group “G3x”) times per week. The RT program comprised eight exercises in which the participants performed one set of 10–15 repetitions maximum for a period of 12 weeks. Anthropometric, body-composition, and flexibility measurements were made at baseline and post-study. The flexibility measurements were obtained by a fleximeter.ResultsA significant group-by-time interaction (P<0.01) was observed for frontal hip flexion, in which G3x showed a higher increase than G2x (+12.8% and +3.0%, respectively). Both groups increased flexibility in cervical extension (G2x=+19.1%, G3x=+20.0%), right hip flexion (G2x=+14.6%, G3x=+15.9%), and left hip flexion (G2x=+25.7%, G3x=+19.2%), with no statistical difference between groups. No statistically significant differences were noted for the increase in skeletal muscle mass between training three versus two times a week (+7.4% vs +4.4%, respectively).ConclusionTwelve weeks of RT improves the flexibility of different joint movements in older women, and the higher frequency induces greater increases for frontal hip flexion.

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The Importance of Resistance Exercise Training to Combat Neuromuscular Aging

“…Although the ACSM recommends that older adults participate in a minimum of two RT sessions per week (3), some researchers use a low frequency as a minimal effective dose (1 day/wk) to promote adaptations (38,145), and others use a more aggressive approach to maximize changes (3 days/wk) (13,45,84,86,110). Several have found no difference across training frequencies for strength adaptations (19,38,145).…”

Strength Training versus Stretching for Improving Range of Motion: A Systematic Review and Meta-Analysis

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