Suspension training vs. traditional resistance training: effects on muscle mass, strength and functional performance in older adults

Purpose We compared the effects of suspension training (ST) with traditional resistance training (TRT) on muscle mass, strength and functional performance in older adults. Methods Forty-two untrained older adults were randomized in TRT, ST (both performed 3 sets of whole body exercises to muscle failure) or control group (CON). Muscle thickness (MT) of biceps brachii (MT BB ) and vastus lateralis (MT VL ), maximal dynamic strength test (1RM) for biceps curl (1RM BC ) and leg extension exercises (1RM LE ), and functional performance tests (chair stand [CS], timed up and go [TUG] and maximal gait speed [MGS]) were performed before and after 12 weeks of training. Results MT BB increased significantly and similarly for all training groups (TRT 23.35%; ST 21.56%). MT VL increased significantly and similarly for all training groups (TRT 13.03%; ST 14.07%). 1RM BC increased significantly and similarly for all training groups (TRT 16.06%; ST 14.33%). 1RM LE increased significantly and similarly for all training groups (TRT 14.89%; ST 18.06%). MGS increased significantly and similarly for all groups (TRT 6.26%; ST 5.99%; CON 2.87%). CS decreased significantly and similarly for all training groups (TRT − 20.80%; ST − 15.73%). TUG decreased significantly and similarly for all training groups (TRT − 8.66%; ST − 9.16%). Conclusion Suspension training (ST) promotes similar muscle mass, strength and functional performance improvements compared to TRT in older adults.