Resistance training improves sleep quality in older adults a pilot study
Lee T Ferris1, James S Williams2, Chwan Li Shen3
1Department of Physiology.
Journal of Sports Science & Medicine
|January 24, 2014
Summary
Resistance training improved sleep quality and increased strength in older adults. This six-month program, involving morning workouts three times weekly, showed significant gains in upper body and total strength, alongside better sleep metrics.
Area of Science:
- Gerontology
- Exercise Physiology
- Sleep Science
Background:
- Aging is associated with sleep disturbances and muscle mass decline.
- Improving sleep in older adults has significant public health implications.
Purpose of the Study:
- To investigate the effects of a six-month resistance training program on sleep quality and strength in older adults.
Main Methods:
- Eight sedentary older adults (average age 78.1 years) participated in a supervised resistance training program.
- Sleep quality was assessed using the Pittsburgh Sleep Quality Index (PSQI).
- Upper and lower body strength were measured using 1-repetition maximum (1-RM) tests.
Main Results:
- Significant improvements were observed in total strength (19%) and upper body strength (52%).
- Sleep quality, as measured by the PSQI, showed a significant improvement of 38%.
- Participants trained three times per week in the morning.
Conclusions:
- Resistance training can enhance both muscular strength and sleep quality in older individuals.
- Further research is needed to explore the impact of training timing and strength changes on sleep quality.
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