Abstract
Aim
Strength training induces a mechanical load, both increasing muscle mass and enhancing osteoblast activity. This results in increased muscle and bone strength, reducing the risk of osteosarcopenia. Osteosarcopenia can start after the age of 30, putting patients at increased risk of bone fractures, with an untrained individual losing 0.23kg of muscle mass per year. In this case study, we illustrate a training programme, implemented over a period of 4 weeks on an untrained individual. The aim is to set an exemplar strengthening regimen for patients to reduce their risk of developing osteosarcopenia and bone fractures.
Method
One untrained novice subject was recruited. Two physical profile measurements were taken, prior to the start of the programme and at its conclusion. These included height, weight, BMI, lean body mass, muscle circumference and 1 repetition max (1RM) for upper body strength (bench press) and lower body strength (deadlift and squat).
Results
The subject had increased strength performance with increased 1RM, or equivalent, in the deadlift (+2.9kg), squat (+3kg) and bench press (+2.5kg) He also had a small increase in lean body mass of 0.1kg and increased body circumference in all muscle groups.
Conclusions
Our study shows that a simple strength training programme performed independently can lead to improved muscle strength and increased lean body mass. We illustrated that the programme can be performed inexpensively. Forthcoming, we would like to perform a prospective cohort study with the aim to implement a standardised programme within national guidelines for fracture risk-reduction.