Effects of elastic band training versus free weight training in community-dwelling older adults: A randomized...

The aging process is associated with various physiological changes, including declines in muscle strength and mass, which can reduce mobility and increase the risk of falls. Strength training is the most widely recognized strategy for enhancing muscle mass, strength, and function in older adults. Strength training with unstable equipment requires high levels of motor control and the generation of muscle strength. To test this assumption, this study compares the effects of a free-weight and an elastic-band strength-training program on functional performance.

Forty-eight participants (67.1 ± 5.32 years; 28 men, 20 women) were randomized into three groups: a free-weight group (FWG, n = 16), an elastic band group (EBG, n = 17), and a control group (CG, n = 15). They completed 12 weeks of progressive resistance training, twice a week, with five main exercises designed to strengthen the entire body. Changes in strength were assessed using the 1-repetition maximum (1-RM) on the chest press and leg press. Functional performance was assessed using the following tests: climbing stairs, lifting and setting down a heavy box, the 30-second chair stand test, and the timed up-and-go test (TUG).

Both the FWG and EBG demonstrated significant percentage improvements in the climbing stairs test (11.4 vs. 11.5%; p = .013), 30s chair test (10.2 vs. 19.8%; p = .044), box lift (31.8 vs. 44.8%; p < .001), and TUG with bags fast (7.1 vs. 11.1%; p = .011), but not for chest press (7.3% vs. 3.6%; p = .184) and leg press (16.8% vs. 23.9%; .p = .322) compared to the CG.

The findings of this study suggest that resistance training adaptations exhibit high task specificity in older adults, and significant improvements in functional outcomes can be achieved with elastic bands.