#PTonICE Daily Show
Episode 1933 - Stronger with less: low-dose resistance training for older adults
Mar 12, 2025
Discover how low-dose resistance training can dramatically enhance strength and quality of life for older adults with just one session a week. Learn about the health care shift towards a fitness perspective that prioritizes even minimal exercise, especially for those new to working out. Plus, get details on an upcoming online course designed for older adult specialists, aimed at equipping them with essential skills and resources for fostering ongoing fitness in their communities.
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Quick takeaways
- Low-dose resistance training once a week can yield significant improvements in strength and functional capacity for older adults.
- Early intervention with consistent loading in exercise regimens is essential for enhancing independence and quality of life in frail older individuals.
Deep dives
Low Dose Training is Effective
Low dose training can lead to significant improvements in quality of life and functional capacity for older adults. A study involving healthy, untrained individuals over 60 highlighted that conducting one session of leg press training at a low frequency—just once a week—produced noticeable benefits across various performance measures. Participants performed either three sets of five or five sets of five repetitions, with results showing that even the minimal group achieved comparable outcomes to those completing more sets. This finding suggests that lower frequency training is not a waste of time and can still yield positive adaptations in older adults.
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