Turpela M, et al. – This study investigated the impacts of training frequency on maximum strength, muscle mass and functional capacity over 6 months following an initial 3–month preparatory strength training period in healthy older individuals. It was not evident in the findings that higher training frequency would induce greater benefit to maximum walking speed (i.e. functional capacity) despite a clear dose-response in dynamic 1-RM strength, at least when predominantly using machine weight-training. In previously untrained study participants, low frequency training (i.e. 1–2 times per week) seemed to provide beneficial functional capacity improvements.

Methods

• Researchers randomly assigned 106, 64–75 year old volunteers to one of 4 groups; performing strength training one (EX1), two (EX2), or three (EX3) times per week and a non-training control (CON) group.
• Whole-body strength training was performed using 2–5 sets and 4–12 repetitions per exercise and 7–9 exercises per session.
• Researchers measured, before and after the intervention, maximum dynamic leg press (1-RM) and isometric knee extensor and plantarflexor strength, body composition and quadriceps cross-sectional area, as well as functional capacity (maximum 7.5 m forward and backward walking speed, timed-up-and-go test, loaded 10-stair climb test).

Results

• Findings demonstrated that all experimental groups increased leg press 1-RM more than CON (EX1: 3 ± 8%, EX2: 6 ± 6%, EX3: 10 ± 8%, CON: - 3 ± 6%, P < 0.05) and EX3 improved more than EX1 (P = 0.007) at month 9.
• Researchers observed that compared to CON, EX3 improved in backward walk (P = 0.047) and EX1 in timed-up-and-go (P = 0.029) tests.
• Data showed that no significant changes occurred in body composition.