Mixed
Suspension training significantly improves handgrip strength and body composition (fat mass, skeletal muscle index) in older men compared to traditional resistance training and non-exercise controls.
For older men looking to maintain muscle and strength, suspension training (like TRX) is more effective than traditional bands or bodyweight exercises. Perform 3 sessions per week for 12 weeks, focusing on exercises like squats and rows. Adjust difficulty by changing your body angle to keep effort moderate-to-high (RPE 13). This approach specifically targets handgrip strength and muscle mass, which are critical for aging well.
Handgrip strength increased in the suspension training group (p < 0.01, ES: 1.50)... Although bodyweight and elastic band training helps to prevent a decline in muscle mass and handgrip strength, suspension training proved more effective in counteracting the effects of aging in older men under the specific conditions studied.
Why this rating
Randomized controlled trial with adequate power analysis, though limited to healthy older men and short duration.
Source
Effects of a 12-Week Suspension versus Traditional Resistance Training Program on Body Composition, Bioimpedance Vector Patterns, and Handgrip Strength in Older Men: A Randomized Controlled Trial
Francesco Campa et al. · Nutrients · 2021
This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →