A personalized and structured resistance training approach to improving outcomes for those with or at risk of sarcopenia

Purpose This study aims to evaluate a 12-week, twice-weekly progressive resistance-training programme for community dwelling adults > or over 65 years old who felt weaker, deconditioned, less fit, or declining in function. Design/methodology/approach In a single group pre–post study, 50 participants were enrolled and 40 completed an individualised resistance training programme in a university rehabilitation gym, with strength, physical performance, questionnaire ‘based sarcopenia risk, and bioimpedance body composition assessed before and after the inter-vention. Findings Sarcopeniarisk scores improved, the proportion of participants below established strength and performance thresholds reduced, and upper- and lower-limb strength and functional tests improved significantly, while changes in muscle and fat mass were small. Research limitations/implications The pre–post design without a control group limits causal inference and generalisability, and the modest sample with complete-case analysis further restricts external validity. Selection bias is also likely, as participants were motivated volunteers able to attend twice-weekly sessions, yet the findings are consistent with extensive prior research and therefore provide a pragmatic endorsement of such programmes in real-world settings. Practical implications This pragmatic, twice-weekly supervised resistance training programme for community-dwelling older adults produced large, clinically meaningful improvements in strength and physical performance, with parallel shifts away from sarcopeniarisk thresholds despite only modest changes in body composition. These findings support the integration and further evaluation of scalable resistance training pathways within routine community and rehabilitation services as a proactive strategy for sarcopenia and falls prevention. Social implications This project addresses a key gap between evidence and implementation, illustrating how effective RT interventions can be translated into real-world service delivery for older adults. The model demonstrated provides a scalable framework for developing routine, locally delivered rehabilitation pathways, aligned with implementation-science principles. This could inform population-level strategies that treat muscle strength as a proactive public-health priority rather than a reactive response to frailty, declined function, independence, and quality of life while reducing falls and associated healthcare costs. Originality/value This study demonstrates how an evidence-based resistance training programme can be implemented within a real-world community rehabilitation service.