Effects of a Resistance Training Program on Leg Strength and Muscular Endurance of Older Women

It has been well documented that high-intensity strength training using weight machines and other laboratory controlled equipment and procedures improves strength in older adults. However, few studies have investigated the effects of low-cost, less intense strength conditioning programs suitable for use in a community setting. The purpose of this study was to test the effects of a 16-week, self-regulated resistance training program on strength and endurance of the ankle dorsi- and plantar flexors, and of the knee extensors and flexors. Forty-six older women (M= 67 yrs) were randomly assigned to either control or exercise groups. After initial testing, exercisers began a training regimen of seven exercises that stressed muscle groups of the lower extremities. Control subjects maintained their normal activity patterns. Significant (p< .05) or borderline significant (p< .07) exercise effects were found on 10 of the 16 dependent measures. Results of this study indicate that a field-based strength conditioning program of moderate, self-regulated intensity can improve some aspects of lower limb muscle function of older women.