Effects of different resistance training frequencies on the muscle strength and functional performance of active women older than 60 years

Abstract

Training frequency is an important resistance training variable, but its relative contribution to strength and functional performance (FP) gains in senior populations is not yet well defined. The present study investigated the effect of different resistance training frequencies on the strength and FP in active women aged 60 years and older. A total of 48 women (60-78 years) underwent a 16-week training program for 1 set of 10 repetition maximums (10RMs) of each exercise, being assigned in groups that performed training frequencies of 1, 2, or 3 days per week (EG1, EG2, and EG3) and a control group. Strength and FP tests were applied before and after the training protocol. All EGs, but not the control group, exhibited 10RM increases (bench press, seated dumbbell curl, knee extension, standing calf raise, p < 0.01). The 10RM increase for seated dumbbell curl and knee extension was always greater in the higher frequencies (p < 0.05). Timed up and go test improved equally in all EGs (p < 0.01). Chair sit-and-stand improvements in EG3 (-15.7%) and EG2 (-9.8%) were greater than in EG1 (-4.6%) (p < 0.01). Gait-speed improvement in EG3 (-11.6%) was greater than in EG2 (-5.1%) and EG1 (-3.9%) (p < 0.01). In conclusion, a higher weekly training frequency increased FP and strength to a greater extent than lower frequencies in active senior women.