Impact of resistance training on sleep quality, mental health, and functional capacity in older women with varying baseline sleep quality: A randomized controlled trial.

Abstract

Purpose: This study aimed to examine the effects of 12 weeks of resistance training (RT) on sleep quality, mental health, cognitive function, and functional capacity among older women with both good and poor subjective sleep quality.

Methods: A total of 160 older women (69.2 ± 5.7 years) were randomly assigned to two experimental conditions: the RT group and the control group (CG). Each group was further divided based on their initial subjective sleep quality ratings into Poor Sleep RT, Good Sleep RT, Poor Sleep CG, and Good Sleep CG. The supervised RT program, which lasted 12 weeks in the training groups, included eight exercises performed with 8-12 repetitions and progressive loading. Sleep quality and mental health were assessed using the Pittsburgh Sleep Quality Index, the Patient Health Questionnaire-9, the 15-item Geriatric Depression Scale, and the Beck Anxiety Inventory. Cognitive functions were measured using the Montreal Cognitive Assessment, Trail Making Test A and B, Verbal Fluency Test, and Stroop Test. Functional capacity was evaluated using the 6-min walk test, the 4-m usual walking speed test, the walking agility test, and the 30-s chair stand test.

Results: Interaction effects were observed in specific mental health outcomes and sleep quality (P < 0.05). In the Poor Sleep RT group, the Pittsburgh Sleep Quality Index (PSQI) scores decreased from 7.26 ± 2.89 to 4.61 ± 2.83 (P < 0.001), with post-training values lower than those in both control groups. The Beck Anxiety Inventory (BAI) scores also significantly declined in both RT groups, as seen in the Poor Sleep RT group, where scores decreased from 6.40 ± 4.00 to 2.65 ± 4.19. Similarly, depressive symptoms (assessed by the PHQ-9) decreased post-training in both RT groups, showing lower values than the controls. Additionally, similar interaction effects provoked by RT were revealed for cognitive performance (P < 0.05) and functional capacity (P < 0.05).

Conclusion: Our results suggest that a 12-week RT program can improve subjective sleep quality, mental health, cognitive function, and functional capacity, regardless of initial sleep quality levels.