Comparison of once-weekly and twice-weekly strength training in older adults
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DiFrancisco-Donoghue et al tested 18 older adults in two groups for several weeks. Half of them trained twice per week, the other half once. Once again, they found no difference at all.
One set of exercises performed once weekly to muscle fatigue improved strength as well as twice a week in the older adult. Our results provide information that will assist in designing strength-training programmes that are more time and cost efficient in producing health and fitness benefits for older adults.
original abstract†Abstracts here may not perfectly match originals, for a variety of technical and practical reasons. Some abstacts are truncated for my purposes here, if they are particularly long-winded and unhelpful. I occasionally add clarifying notes. And I make some minor corrections.
BACKGROUND: Strength training has been shown to benefit the health and function of older adults.
OBJECTIVE: To investigate whether one set of exercises performed once a week was as effective in increasing muscle strength as training twice a week.
METHODS: 18 subjects (7 women and 11 men) aged 65-79 years were randomly assigned to two groups. Both groups performed one set of exercises to muscular fatigue; group 1 trained 1 day/week and group 2 trained 2 days/week on three lower and three upper body exercises for 9 weeks. The data were analysed using a mixed model 2 x 2 analysis of variance.
RESULTS: A significant main effect of time (p<0.001), but not group, on one-repetition maximum scores was observed. No significant interaction was observed between time and group and therefore no difference in strength changes between training once a week versus twice a week after 9 weeks.
CONCLUSIONS: One set of exercises performed once weekly to muscle fatigue improved strength as well as twice a week in the older adult. Our results provide information that will assist in designing strength-training programmes that are more time and cost efficient in producing health and fitness benefits for older adults.
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One article on PainScience.com cites DiFrancisco-Donoghue 2007 as a source:
- PS Strength Training Frequency — Less is more than enough: go to the gym less frequently but still gain strength fast enough for anyone but a bodybuilder
