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Updated: Jan 24, 2026
12:59
Improving Strength, Power, Muscle Aerobic Capacity, and Glucose Tolerance through Short-term Progressive Strength Training Among Elderly People
Published on: July 5, 2017
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Optimal Approach to Load Progressions during Strength Training in Older Adults
Andrew N L Buskard1, Kevin A Jacobs2, Moataz M Eltoukhy1
1Laboratory of Neuromuscular Research and Active Aging, Department of Kinesiology and Sport Sciences, University of Miami, Coral Gables, FL.
Medicine and Science in Sports and Exercise
|May 21, 2019
Summary
Four resistance training (RT) load progression methods showed equal effectiveness for improving strength and function in older adults. The rating of perceived exertion (RPE) method was optimal due to higher tolerance and enjoyment, promoting continued participation.
Area of Science:
- Gerontology
- Exercise Physiology
- Sports Science
Background:
- Progressive resistance training (RT) is crucial for mitigating age-related declines in muscle mass and functional capacity.
- Optimizing RT load progression is key for sustained benefits in older adults.
Purpose of the Study:
- To compare four distinct load progression methods in RT for older adults.
- To determine if an optimal method exists for enhancing strength and function.
Main Methods:
- Eighty-two healthy older adults (mean age 71.8 years) underwent 11 weeks of structured RT.
- Four load progression groups were studied: percent one repetition maximum (%1RM), rating of perceived exertion (RPE), repetition maximum (RM), and repetitions in reserve (RiR).
Main Results:
- No significant differences in strength (1RM measures) or functional outcomes (walking speed, timed up-and-go, etc.) were observed between the four groups.
- The RPE group reported significantly higher exercise tolerance and enjoyment compared to RM, %1RM, and RiR groups.
Conclusions:
- The %1RM, RM, RPE, and RiR methods are equally effective for improving strength and function in older adults.
- The RPE method is recommended as optimal due to its superior tolerability and enjoyment, factors critical for adherence in this population.
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