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Effects of resistance training with moderate vs heavy loads on muscle mass and strength in the elderly: A meta‐analysis
Author(s) -
Csapo R.,
Alegre L. M.
Publication year - 2016
Publication title -
scandinavian journal of medicine and science in sports
Language(s) - English
Resource type - Journals
SCImago Journal Rank - 1.575
H-Index - 115
eISSN - 1600-0838
pISSN - 0905-7188
DOI - 10.1111/sms.12536
Subject(s) - resistance training , muscle hypertrophy , strength training , medicine , one repetition maximum , muscle strength , muscle mass , sarcopenia , meta analysis , skeletal muscle , physical therapy , physical medicine and rehabilitation , heavy load , structural engineering , engineering
The purpose of the present study was to perform a meta‐analysis to compare the efficacy of heavy (∼80% of one repetition maximum, 1 RM ) vs light‐moderate load (∼45% 1 RM ) resistance training ( RT ) programs in inducing strength gains and skeletal muscle hypertrophy in elderly people. To assess the role of training volumes, studies in which training protocols were matched for mechanical work were independently analyzed. In all 15 studies included (448 subjects, age 67.8 years), when comparing heavy with light‐moderate loads, strength gains tended to be larger following RT with higher intensities of load, with the resulting total population effect being μ = 0.430 ( P = 0.060). Effect sizes were substantially smaller in “work‐matched” studies (μ = 0.297, P = 0.003). Training with higher loads also provoked marginally larger gains in muscle size, although the degree of training‐induced muscle hypertrophy was generally small (0.056 < μ < 0.136). To conclude, provided a sufficient number of repetitions is performed, RT at lower than traditionally recommended intensities of load may suffice to induce substantial gains in muscle strength in elderly cohorts.