A randomised comparative effectiveness trial exploring two lower-dose resistance training modalities on quality of life, functional capacity and strength in healthy, untrained community-dwelling older adults

This study investigated whether a lower volume of once-weekly resistance training (RT) could elicit meaningful improvements in quality of life (QoL), functional capacity and strength in untrained older adults, aiming to determine if reduced training volume could yield meaningful adaptations. The study included 31 community-dwelling older adults (mean age 66.7 ± 4.9 years; 55% female) with a mean body mass index (BMI) of 27.2 kg/m². Participants were randomised into four groups to perform a leg press exercise using either maximal-intent (MI; defined as the purposeful intention to move as fast as possible regardless of resistance) or controlled-tempo (CT) RT across two volumes (3×5 or 5×5, sets × repetitions) at 60% one-repetition maximum (1RM) once weekly for six weeks. Body mass, BMI, QoL (assessed by the SF-36) were assessed, and a follow-up QoL survey conducted three months post-intervention. Functional capacity was evaluated using balance, six-minute walk (6MWT), timed-up-and-go (TUG), and 30-second sit-to-stand (30sSTS) tests. Strength was measured via leg press 1RM, knee extension maximum voluntary isometric contractions (MVIC), and strength-to-mass ratio. All assessments were conducted at baseline, mid-intervention (week 3) and post-intervention (week 6) to compare the effectiveness of both shorter (3-week) and full-length (6-week) training periods. Low-dose RT significantly enhanced QoL, functional capacity, and strength (p < 0.05) across all groups within the first three weeks. Both CT and MI modalities led to significant strength improvements ( p < 0.001), with no statistically significant difference between modalities ( p > 0.05). Despite the reduced volume, the 3×5 protocol achieved comparable outcomes to 5×5, suggesting that meaningful adaptations can be achieved with lower training volumes. These findings support the efficacy of short-term, lower-dose RT interventions for untrained older adults.