Resistance training in older women: effect on vertical jump and functional performance

Few studies have determined the effects of a heavy resistance training on vertical jump performance in older adults. The purpose of the present study was to evaluate the effects of a 12 week heavy resistance training in vertical jump and functional performance in healthy, inactive, older women.

Seventeen sedentary older women (aged 53-69 years) were assigned either to a control (C, n=8), or to a heavy resistance training (RT, n=9). The RT group trained knee extensors and flexors at 80% of 1-repetition maximum (1-RM), 3 days per week for 12 weeks. Both groups were evaluated in 1-RM lower body strength, squat jump (SJ) and countermovement jump (CMJ) height, and chair rising time, before and after the training period.

After the training period, RT significantly improved (P<0.001) the 1-RM lower body strength, SJ, CMJ height, and chair rising by 68.9%, 24.5%, 21.7%, and 13%, respectively. Significant correlations were observed among the percent (%) change in 1-RM lower body strength and SJ (r=0.849, P<0.001), CMJ height (r=0.797, P<0.001), and chair rising time (r=-0.917, P<0.001).

Muscle power improved after a short-term heavy resistance training, as measured by vertical jump and chair rising performance, in inactive older adults. The gains in muscle strength may contribute to the gains in chair rising time, SJ and CMJ height.