Strength training with faster movements improved physical performance in women over 65
What the study found
In this clinical trial, 120 women aged 65 or older, with an average age of 77, had low muscle strength. They were randomly placed into three groups for 32 weeks. One group did strength training that gradually included faster movements. Another followed a program with different types of exercise. The third group did not exercise. Both exercise groups became faster at standing up from a chair compared with the group that did not exercise. The faster strength-training program produced better results in a test that involved standing up, walking, and sitting down again. It also reduced waist size. The program with different types of exercise led to greater improvements in stamina.
What this means in practice
It is never too late to start strength training. Exercises such as sitting down and standing up from a chair, with guidance from a qualified exercise professional, may help with daily activities, such as climbing stairs and preventing falls. The important thing is to follow a safe program that gradually becomes more challenging.
Study limitations
The study was small and included only women. Participants were followed for eight months. Researchers do not know whether the improvements will last or whether they will reduce falls and hospital stays.
Important notice: Mais Anos summarizes scientific studies for information only. It is not medical advice, does not diagnose and promises no cure. Always talk to your doctor before changing treatments or habits.
