A comparison of community-based resistance exercise and flexibility exercise for seniors

Progressive resistance training has positive effects on the health of elderly people, however exercise programs for seniors frequently focus on other forms of exercise. This study is a randomised trial with a blinded assessor comparing a community based progressive resistance training program (n = 20) with a flexibility program (n = 20), both one hour twice weekly for 10 weeks. Outcomes were strength, gait, balance and quality of life. Progressive resistance training had a greater effect than flexibility training on right sided quadriceps strength (mean difference between groups = 7.7%; 95% CI 3.6-11.8%, p < 0.003 MANOVA), left sided quadriceps strength (mean difference = 9.9%; 95% CI 5.6-14.2%, p < 0.003 MANOVA), left sided biceps strength (mean difference = 15.2%; 95% CI 11.7-19.2%, p < 0.003 MANOVA), functional reach (mean difference = 11.7%; 95% CI 7.1-16.3%, p < 0.003 MANOVA) and step test (mean difference = 8.6%; 95% CI 3.8-13.4%, p < 0.003 MANOVA). Neither group had improvements in SF36 quality of life measures. Results suggest progressive resistance training produces greater strength, gait and balance improvements in elderly people than a flexibility exercise program.