Resistance training and detraining effects on flexibility performance in the elderly are intensity-dependent

Area of Science:

• Gerontology
• Exercise Physiology
• Sports Science

Background:

• Aging is associated with declines in muscle strength and flexibility.
• Resistance training is a common intervention to counteract age-related functional decline.
• The impact of exercise intensity on training adaptations in older adults requires further elucidation.

Purpose of the Study:

• To investigate the effects of different resistance exercise intensities on flexibility and strength in elderly men.
• To examine the influence of a subsequent detraining period on these adaptations.
• To determine if resistance training alone improves flexibility in older adults.

Main Methods:

• Fifty-eight healthy, inactive older men (65-78 years) were randomized into control, low (40% 1RM), moderate (60% 1RM), or high (80% 1RM) intensity resistance training groups.
• Participants underwent 24 weeks of whole-body resistance training (3 days/week) followed by 24 weeks of detraining.
• Strength (1RM bench press and leg press) and joint range of motion were assessed at baseline, during training, and detraining.

Main Results:

• Resistance training dose-dependently increased upper and lower body strength and flexibility.
• Higher intensities (≥60% 1RM) yielded greater improvements in strength and flexibility.
• Detraining led to significant, intensity-dependent losses in both strength and flexibility.

Conclusions:

• Resistance training enhances flexibility and strength in older adults, independent of exercise intensity.
• Intensities exceeding 60% of 1RM are more effective for maximizing flexibility and strength gains.
• Detraining largely reverses the benefits of resistance training in the elderly, in an intensity-dependent manner.