EFFECTS OF TRAINING FREQUENCY ON STRENGTH GAINS IN MEN AND WOMEN AGED 60???70 YEARS

Training regimens for improving strength are often prescribed based on standard training responses of young men and women, however, it is not clear whether these training principles apply to older adults. The purpose of this study was to compare the effectiveness of two frequencies of high intensity (80% 1RM) resistance training, 2x/wk and 3x/wk, on muscular strength in men (n = 26) and women (n = 30) aged 60–70 years. Subjects were partially randomized into one of the training programs. Three sets of each exercise were performed during a single session with each session lasting about 1 hour. Strength (1RM) was assessed for 6 muscle groups, 3 upper body and 3 lower body. The training loads were adjusted every 5th week over the 40 week program. Overall, strength improved significantly (p < .001) for each muscle group tested independent of training frequency or gender. In general, there were no significant differences between strength gains for 2x/wk and 3x/wk, with the exception of the quadriceps strength in women and shoulder press in men, where the increases were greater for the 3x/wk program. In conclusion, both training frequencies resulted in similar improvements in upper and lower body muscular strength in older men and women. The percent changes in strength from the beginning to the end of the 40 week programs were as follows: Percent Changes in Strength from Baseline to 40 Weeks of TrainingTable