Effects of a 4-Exercise Resistance Training Protocol on the Muscle Strength of the Elderly

The purpose of this study was to investigate the effects of a 4-exercise resistance training (RT) protocol on the strength of the upper and lower limbs in the elderly. The study sample consisted of 43 apparently healthy sedentary women (age: 68.0 ± 5.6 yrs; body mass index: 24.1 ± 3 kg·m-2). Muscle strength before and after a 4-exercise RT protocol was evaluated by a 10 repetition maximum test. The RT program was performed twice a week, with a 48-hr rest interval between each session for 10 wks. In the first 2 wks, the subjects had to perform 3 sets of 15 reps (low intensity), while in the last 8 wks they performed 3 sets of 8 to 10 reps (moderate intensity). Significant differences in muscle strength of upper (P=0.000; Δ=3.7 Kg) and lower limbs (P=0.000; Δ=21.5 kg) were found when baseline and post-RT measurements were compared. The findings indicate that the 10-wk RT (4-exercise RT protocol) improved the muscular strength in the upper and lower extremities in the elderly.