Low-load high-repetition resistance training improves strength and gait speed in middle-aged and older adults

Vaughan P Nicholson; Mark McKean; Brendan J Burkett

doi:10.1016/j.jsams.2014.07.018

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Low-load high-repetition resistance training improves strength and gait speed in middle-aged and older adults

Journal article

Open access

Peer reviewed

Low-load high-repetition resistance training improves strength and gait speed in middle-aged and older adults

Vaughan P Nicholson, Mark McKean and Brendan J Burkett

Journal of Science and Medicine in Sport, Vol.18(5), pp.596-600

2015

DOI: https://doi.org/10.1016/j.jsams.2014.07.018

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Abstract

BodyPump

postural balance

exercise

ageing

health status

Objectives: To determine the effect of 26 weeks of low-load high-repetition resistance training (BodyPumpâ„¢) on maximal strength, gait speed, balance and self-reported health status in healthy, active middle-aged and older adults. Design: Two-group randomised control trial. Methods: Sixty-eight apparently healthy, active adults aged over 55 years completed either 26 weeks of BodyPumpâ„¢ training (PUMP) or served as control participants (CON). The BodyPumpâ„¢ group (n = 32, age = 66±4 years) trained twice per week for 26 weeks while the control group (n = 36, age = 66±5 years) continued with their normal activities. Leg-press and Smith-machine bench-press one repetition maximum (1RM), gait speed, balance, and self-reported health status were all assessed at baseline and follow-up. Results: Significant group-by-time interactions in favour of the BodyPumpâ„¢ group were found for leg-press 1RM (PUMP +13%, CON +3%, p = 0.007, partial eta2 = 0.11), Smith-machine bench-press 1RM (PUMP +14%, CON +5%, p = 0.001, partial eta2 = 0.18), normal gait speed (PUMP +23%, CON +9%, p = 0.028, partial eta2 = 0.08) and single leg balance right (PUMP +24%, CON -7%, p = 0.006, partial eta2 = 0.12). There were no group-by-time interactions for health status measures. Three participants in the BodyPumpâ„¢ group withdrew from training due to injury or fear of injury related to training. Conclusions: Low-load high-repetition resistance training in the form of BodyPumpâ„¢ is effective at improving maximal strength, gait speed and some aspects of standing balance in adults over 55 years. The training was well tolerated by the majority of participants.

Details

Title: Low-load high-repetition resistance training improves strength and gait speed in middle-aged and older adults
Authors: Vaughan P Nicholson (Author) - University of the Sunshine Coast - Faculty of Science, Health, Education and Engineering
Mark McKean (Author) - University of the Sunshine Coast - Faculty of Science, Health, Education and Engineering
Brendan J Burkett (Author) - University of the Sunshine Coast - Faculty of Science, Health, Education and Engineering
Publication details: Journal of Science and Medicine in Sport, Vol.18(5), pp.596-600
Publisher: Elsevier Australia
Date published: 2015
DOI: 10.1016/j.jsams.2014.07.018
ISSN: 1440-2440
Copyright note: Copyright © 2015. This manuscript version is made available under the CC-BY-NC-ND 4.0 license http://creativecommons.org/licenses/by-nc-nd/4.0/
Organisation Unit: School of Health - High Performance Sport; University of the Sunshine Coast, Queensland; School of Health and Sport Sciences - Legacy; School of Health - Sports & Exercise Science
Language: English
Record Identifier: 99449208702621
Output Type: Journal article