Utilizing heavy loads is important when designing resistance training programs for older adults. Although eccentric (i.e. lengthening under tension) contractions were not necessary to build strength in older adults, they were more effective than traditional resistance training

June 18, 2021

Dr. Ashley Gluchowski, PhD, CSEP-CEP

Healthy Ageing Research Group, The University of Manchester in the United Kingdom

Background

  • Resistance exercise can mitigate frailty
  • Eccentric resistance exercise (ERE, where the individual lowers the weight without expending energy to lift the weight) and its properties (including a lower rating of perceived exertion) are of significant interest to practitioners who research or train older adults
  • Eccentrically-biased resistance exercise (EBRE, sometimes referred to as the 2-up-1-down method; that is, lifting with 2 limbs and lowering with 1) may have the same benefits of ERE but may be more practical in terms of prescription

How the study was done

  • 33 active, resistance-trained, community dwelling older adults (aged 675 years) were randomized into one of three supervised training groups: traditional (n=11), eccentrically biased (EBRE, n=11) and eccentric-only (ERE, n=11) exercise
  • All training groups used a plate-loaded leg press machine at 70% of the participant’s actual 1 repetition maximum (1RM) (or 1 Eccentric-Only RM (1ERM) in ERE) for 4 sets of 10 repetitions, twice per week for eight weeks
  • Load was progressed by 20 kg for the next session if the participant reported that they were two or more repetitions short of failure immediately following their last (fourth) set

What researchers found

  • Maximal muscle strength improved 31% (EBRE group) – 63% (in the ERE group) as a result of using 70% 1RM/1ERM (an average absolute load of approximately 230 – 300 kg), just twice per week for eight weeks
  • Maximal muscle strength and functional capacity (stair descent, getting off the ground, sit to stand, walking time) significantly improved independent of training group
  • Adherence was high (94%) and there were no study-related adverse events or drop-outs. The challenging nature of the program was partly responsible for this, which we investigated through separate qualitative analysis (Gluchowski et al., 2018)

Conclusion

  • External loading of 70% 1RM for 10 reps, 4 sets with one-minute rest during supervised resistance training is safe and effective for improving muscular strength in healthy adults over the age of 65 years
  • As a CPT or CEP, one should ensure sufficiently heavy programming in order to prevent age-associated losses in strength and function that lead to deteriorations in health and independence in your older adult clients

Take home message

  • Utilizing heavy loads is important when designing resistance training programs for older adults
  • Although eccentric (i.e. lengthening under tension) contractions were not necessary to build strength in older adults, they were more effective than traditional resistance training

Original Article: Gluchowski A., Dulson D., Merien F., Plank L., & Harris, N. COMPARING THE EFFECTS OF TWO DISTINCT ECCENTRIC MODALITIES TO TRADITIONAL RESISTANCE TRAINING IN RESISTANCE TRAINED, HIGHER FUNCTIONING OLDER ADULTS. Experimental Gerontology. 2017; 98: 224-229. https://doi.org/10.1016/j.exger.2017.08.034

If you cite any information from this, please consult the original article and cite that source. This summary was written for the Canadian Society for Exercise Physiology and it has been reviewed by the CSEP Knowledge Translation Committee.