Effects of Self-selected Resistance Training on Physical Fitness and Psychophysiological Responses in Physically Inactive Older Women: A Randomized Controlled Study

Abstract

This study aimed to investigate the effects of a 12-week self-selected resistance training (SSRT) program on physical fitness and psychophysiological responses among physically inactive older women. We randomly allocated 32 inactive older women (M age = 66.0 years, SD = 3.0) into either an SSRT (n = 16) or control group (n = 16). Participants performed SSRT three times per week over 12 weeks. We assessed maximal isotonic and isokinetic muscle strength, functional capacity, flexibility, cardiorespiratory fitness, and body composition at baseline and after the intervention. Affective responses and perceived exertion were evaluated after each exercise set throughout the training program. The SSRT group significantly improved their maximal muscle strength in all exercises (Cohen’s d ranging from 1.4-3.3; all p’s < .001), peak torque (knee flexors: d = 1.7; knee extensors: d = 1.6; all p < .001), flexibility (knee flexors: d = 1.7; single hip flexors: d = 1.6; all p < .001; bilateral hip flexors: d = 1.1, p = .001), fat-free mass (d = .9, p = .008), and cardiorespiratory fitness (d = .9, p = .014), compared to the control group. All components of functional capacity improved compared to the control group (Cohen’s d ranging from .8 to 5.5; all p’s ≤ .001). Participants perceived the exercise training sessions as pleasant and of low to moderate effort. Thus, a 12-week SSRT program was effective at improving physical fitness and inducing feelings of pleasure among inactive older women.

Resistance training and inter-interindividual response differences on cardiorespiratory fitness in older adults: An ancillary meta-analysis of randomized controlled trials

“…Resistance training interventions ranged from 8 to 52 weeks ( X false¯± SD = 20.0 ± 9.0, median = 17), 2 to 5 days per week, ( X false¯± SD = 3.0 ± 1.0, median = 3). 17–38 The number of reported sets, repetitions, and exercises ranged from 1 to 8 ( X false¯± SD = 3.0 ± 1.0, median = 3.0), 17–36,38 6 to 20 ( X false¯± SD = 10.3 ± 1.8, median = 10), 17–20,22–24,26…”

“…[17][18][19][20][21][22][23][24][25][26][28][29][30][31][32][33][34][35][36][37][38] Resistance training interventions ranged from 8 to 52 weeks ( X± SD = 20.0 ± 9.0, median = 17), 2 to 5 days per week, ( X± SD = 3.0 ± 1.0, median = 3). The number of reported sets, repetitions, and exercises ranged from 1 to 8 ( X± SD = 3.0 ± 1.0, median = 3.0), [17][18][19][20][21][22][23][24][25][26][27][28][29][30][31][32][33][34][35][36]38 6 to 20 ( X± SD = 10.3 ± 1.8, median = 10), [17][18][19][20][22][23][24]…”

“…17,19,20,23,[25][26][27][29][30][31][32][33][36][37][38] All reported exercise sessions were supervised at least 75% of the time. [18][19][20][21][22][24][25][26][27][28][29][30][31][32][33][34][35][36][37][38] The comparison groups consisted primarily of no exercise training, [17][18][19][20][23][24][25][26][27][28][29][30][31][32][33][34][35]...…”

“…[18][19][20][21][22][24][25][26][27][28][29][30][31][32][33][34][35][36][37][38] The comparison groups consisted primarily of no exercise training, [17][18][19][20][23][24][25][26][27][28][29][30][31][32][33][34][35][36][37][38] sham water-based training, 21 or board games. 22 Using the Grading of Recommendations, Assessment, Development and Evaluation (GRADE) instrument, 41,42 the previous meta-analysis considered the certainty of evidence to be "Moderate" to "High" for changes in VO 2max in ml . kg −1.…”

Association between Physical Activity Guidelines and Sedentary Time with Workers’ Health-Related Quality of Life in a Spanish Multinational Company

“…Additionally, the previously mentioned studies that established the four behavioural categories used them as a reference to classify as physically active or inactive people who barely complied with the WHO aerobic PA guidelines, leaving out the muscle-strengthening guidelines. Although compliance with muscle strength guidelines has been relegated in these studies, the important benefits this type of training has on health are currently well known [ 16 , 17 , 18 ]. Moreover, as far as our work is concerned, strength training may be another key factor in improving the HRQoL of workers since it has been shown to have multiple beneficial effects on this variable [ 19 , 20 ].…”