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SKELETAL MUSCLE ADAPTATIONS FOLLOWING A COMMUNITY-BASED RESISTANCE TRAINING PROGRAM

Abstract

Aging results in the attrition of skeletal muscle, observed by reductions in muscle cross-sectional area and thickness. This loss of muscle mass, most notable in the lower body, leads to an increased fall risk. Resistance training (RT) can improve muscle mass; however, many of these studies have used tightly controlled laboratory-based RT interventions. Thus, a paucity of research exists on whether community-based RT (CRT) programs can induce muscle mass adaptations in aging adults. PURPOSE: Measure the effectiveness of CRT for improving aging adults’ muscle mass and function. METHODS: Twenty-four participants (x̄ age= 66.1 ± 9.9 yrs) attended 2, 1-hour sessions per week for 8 weeks. Each session included a warmup, 8 RT exercises, and a cool down. Pre/post tests included ultrasound imaging of the vastus lateralis and biceps brachii to quantify muscle mass (muscle area and thickness) and quality (echogenicity). Functional health measurements included 30-second sit-to-stand, 5 sit-to-stand, 10-meter walk, timed-up-and-go, back-scratch, sit-and-reach, medicine ball toss, and 6 balance poses. Statistical analyses included paired t-tests with Bonferroni corrections for multiple comparisons (new muscle mass α=0.01; new functional health α=0.005) and Cohen’s d effect sizes. RESULTS: Vastus lateralis muscle mass and quality improved (all p≤0.01, all d≥ 0.6), but no changes were found in the upper body (Figure 1). Additionally, gait speed and lower body flexibility were improved (p=0.001, d ≥0.81). CONCLUSION: Lower body muscle mass and functional health (muscle quality) improved following an 8-week CRT program. CRT programs, designed to be accessible and cost-effective, may be efficacious solutions to age-related declines in muscle mass and function. However, exploration into CRT program progression is warranted; therefore, this ongoing study will have an additional 8-week RT block consisting of greater volume and intensity.

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