Adherence
A 10-week progressive, high-intensity, bodyweight-based resistance training program significantly increases lean body mass and functional strength in 70-year-old adults with pre-sarcopenia.
If you are 70 or older and have low muscle mass, a 10-week program of bodyweight resistance training, performed 3 times a week for 45 minutes, can significantly increase your muscle mass and functional strength. The key is to progressively increase the difficulty (more reps, more resistance, or faster movements) under the guidance of an instructor. While a protein supplement was offered, it was not mandatory, suggesting the training itself is the primary driver of these benefits. Focus on functional exercises like sit-to-stands and balance, which are relevant to daily life.
The key finding of this study is that an easy-to-use strength training program with a focus on body weight-based exercises was effective in preventing loss in functional strength and increasing muscle mass and in older adults with pre-sarcopenia.
Why this rating
Randomized controlled trial with a relatively small sample size (n=70) but clear, statistically significant results for the primary and secondary outcomes.
Source
Effects of Resistance Training on Functional Strength and Muscle Mass in 70-Year-Old Individuals With Pre-sarcopenia: A Randomized Controlled Trial
Sanna Vikberg et al. · Journal of the American Medical Directors Association · 2018
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