Effects of strength training with free weights and elastic resistance in older adults: A randomised clinical study

Abstract

Background

The aging process leads to negative changes in various bodily systems, including the neuromuscular system. Strength training, is considered the best strategy to counteract these neuromuscular changes, preventing sarcopenia and frailty in older adults.

Objective

To compare the effects of strength training with elastic resistance and free weights on the muscle strength of knee extensors and flexors and functional performance in the older adults.

Methods

This was a randomised clinical study. Thirty-one participants of both sexes were allocated randomly into two groups: Training Group Free Weight (TGFW, n = 15) and Training Group with Elastic Resistance (TGER, n = 16). Two individuals were excluded and so, twenty-nine individuals were evaluated before and after eight weeks training protocol, which was performed three times a week. The determination of the training load was obtained using a protocol of 10 repetitions maximum.

Results

No significant differences were found in either the intra- or the inter-group comparisons, on functional performance and peak muscle strength. In the intra-groups (pre- and post-strength training), it was observed that both groups significantly increased the training load (10 RM) for the extensors (TGFW p = 0.0002; TGER p = 0.0001) and the knee flexors (TGFW p = 0.006; TGER p = 0.0001).

Conclusion

Both training protocols similarly were effective in increasing the training load observed by the 10 RM test of the extension and flexion movements of the knee.