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Resistance Training for Different Populations: Summary
In one study, researchers examined the effects of single-joint exercises versus multi-joint exercises on body fat and muscle mass. The results showed that both multi- joint and single-joint exercises decreased body fat and increased fat-free mass, with no significant difference between them. Multi-joint vs. Single-Joint Exercises In general, multi-joint exercises tend to be favored over single-joint exercises to save time and increase performance factors like total muscles used, heart rate, and total oxygen consumption. Squat to overhead press exercise: A common multi- joint, compound, functional exercise. It is recommended for everyone and mimics motions that are done regularly in daily life. This exercise can be modified easily: ○ Use bodyweight only ○ Use progressive weight strategies with dumbbells However, single-joint exercises have also been shown to be effective to induce positive body composition changes. Suggested isolation exercises include: ○ Leg extension ○ Leg abduction/adduction ○ Hip bridges ○ Prone back extension ○ Biceps curls (any variation) ○ Leg curl ○ Front shoulder raises ○ Use bands for variable resistance ○ Use modified range of motion
LEARNING TIP! The most notable difference in the updated training load recommendations for women over age 40 is that the prescribed volume is higher. Mature muscles require more stimuli and higher volume.
Research One study showed that women over age 40 benefited significantly from higher-volume training programs versus lower-volume, high-intensity programs. When the resistance training habits of 109 women over age 40 were examined, the results showed that for each day per week of resistance training, body fat was reduced by 1.3 percentage points and muscle mass was increased by 656 grams. The volume was frequency. The results of this study indicate that the more days women devote to resistance training, the lower their body fat and the higher their fat-free mass tend to be. This is true even when the differences in age, energy, and protein consumption were accounted for. In a similar study, researchers compared the effects of two different whole-body resistance training programs on body fat and blood biomarkers in 65 untrained women over age 60. Both training groups performed resistance training for 12 weeks, using eight different exercises and performing 10 to 15 repetitions of each exercise. The differences between the training programs included: • The low-volume group performed one set per exercise • The high-volume group performed three sets The results showed that the high-volume (three-set) group had greater improvements in blood biomarkers, percent body fat, and trunk fat. Additional research and review studies have shown similar results: Volume leads to muscle development in resistance-trained men and middle-aged and older men and women.
○ Posterior shoulder raises ○ Lateral shoulder raises ○ Triceps extensions (any variation) Time in Tension
Time in tension is the total time muscle produces a force. The goal is to increase the time a muscle spends in concentric contraction. This is about stimuli: Aging muscle needs a greater amount of the same stimulation to respond.
Workout Template Exercise
Repetitions
Sets
Resistance
Rest Periods
Strength Exercise #1 Strength Exercise #2
45% to 75% of 1RM or estimated 45% to 75% of 1RM or estimated
5 to 60 seconds within set; same between set 5 to 60 seconds within set; same between set
18
3 to 5
18
3 to 5
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