Muscle strength and fiber adaptations to a year-long resistance training program in elderly men and women

To study the effects of resistance training on muscle strength and size in older people, we enrolled 8 men and 17 women (mean age 68.2 +/- 1 SEM) into a one-year exercise trial.

Subjects were randomly assigned to exercise or control groups. Muscle biopsies were obtained from 11 subjects (8 exercisers/3 controls) at baseline and after 15 weeks; exercisers underwent another biopsy at 30 weeks. After testing maximum strength using the 1-RM method, the exercisers began a 12-exercise circuit (3 sets of 8 repetitions at 75% of 1-RM), 3 times a week. The controls repeated the strength testing every 15 weeks. They were asked to continue usual activities and not to start any exercise program.

With exercise, muscle strength increased, average increases ranging from 30% (hip extensors) to 97% (hip flexors). Strength increased rapidly over 3 months, then plateaued for the duration of the experiment. No strength changes were observed in sedentary controls. Cross-sectional area of type 1 muscle fibers increased in exercisers by 15 weeks (29.4 +/- 1%, p < .02) and after 30 weeks (58.5 +/- 13.7%, p < .002) compared to baseline. Type 2 fiber area did not change at 15 weeks, but increased by 30 weeks of training (66.6 +/- 9.5%, p < .0002).

These results suggest that prolonged moderate to high intensity resistance training may be carried out by healthy older adults with reasonable compliance, and that such training leads to sustained increases in muscle strength. These improvements are rapidly achieved and are accompanied by hypertrophy of both type 1 and type 2 muscle fibers.