Strength Training for Aging

(LOAD Trial)

Overseen By Anoop T Balachandran, PhD

Age: 65+

Sex: Any

Trial Phase: Academic

Sponsor: Queens College, The City University of New York

Must not be taking: Steroids, Antipsychotics

Disqualifiers: Severe cardiac, Lung disease, Cancer, others

No Placebo Group All trial participants will receive the active study treatment (no placebo)

Compensation: Varies

Number of Visits: Unknown

Duration: 20 weeks

68 Participants Needed

What You Need to Know Before You Apply

What is the purpose of this trial?

This trial explores how lifting lighter weights with more repetitions can improve strength and physical function in older adults. Researchers aim to determine if this approach, known as "Optimizing Strength Training," matches the effectiveness of traditional strength training, which uses heavier weights with fewer repetitions. Participants will engage in supervised strength training sessions twice a week for 20 weeks. The trial seeks individuals aged 65 and older who do less than 150 minutes of moderate activity weekly and aren't currently in a regular strength training program. As an unphased trial, it offers participants the chance to contribute to innovative research that could redefine strength training for older adults.

Will I have to stop taking my current medications?

The trial information does not specify whether you need to stop taking your current medications. It's best to discuss this with the trial coordinators or your doctor.

What prior data suggests that this strength training protocol is safe for older adults?

Research has shown that strength training is safe for older adults. Studies have found that using lighter weights with more repetitions is both effective and manageable. One study compared this method to traditional strength training in middle to older-aged adults over 10 weeks. Participants managed the lighter weights well, with no major safety issues.

Another study examined low-weight, high-repetition training and its effects on muscles without causing harm. It demonstrated that this type of training could improve muscle strength and function in older adults without negative effects.

Overall, current evidence supports the safety of both lighter weight and traditional strength training for older adults. Participants in similar studies have shown positive results with minimal risk. ^{1 2 3 4 5}

Why are researchers excited about this trial?

Researchers are excited about the Strength Training for Aging trial because it explores two distinct ways to optimize strength training for older adults, potentially offering new insights beyond traditional methods. The Light Load, High Repetition (LLHR) approach uses lighter weights with more repetitions, which could make strength training more accessible and less intimidating for seniors, reducing the risk of injury while still effectively building muscle. On the other hand, the Strength Training (ST) method involves higher weights and fewer repetitions, more closely resembling conventional strength training but tailored for older adults. By comparing these two approaches, researchers hope to determine the most effective way to maintain muscle health as we age, which is crucial for mobility and overall quality of life.

What evidence suggests that this trial's strength training programs could be effective for improving physical function and muscle strength in older adults?

This trial will compare two different strength training approaches for older adults. Research has shown that using lighter weights with more repetitions, as in the Light Load, High Repetition (LLHR) arm of this trial, can be just as effective as lifting heavier weights. Studies have found that this type of exercise can help older men build muscle, a process known as muscle growth. Light weight training can also boost muscle strength and improve performance in everyday tasks. It helps combat muscle loss associated with aging and maintains strength levels. Overall, this method may effectively maintain muscle health and function as people age. Meanwhile, the Strength Training (ST) arm will focus on higher weights with fewer repetitions, another effective method for maintaining muscle health. ^{1 2 3 6 7}

Are You a Good Fit for This Trial?

This trial is for men and women aged 65 or older who lead inactive lifestyles (less than 150 minutes of moderate exercise per week) and don't do regular strength training. They must plan to stay in the study area for its duration.

Inclusion Criteria

Inactive lifestyle (< 150 min per week of moderate intensity physical activity) and not regularly participating in a structured strength training program

Planning to reside in the area for the duration of the study

I am 65 years old or older.

Exclusion Criteria

I have severe arthritis.

Current consumption of more than 14 alcoholic drinks per week

I do not have severe heart problems like heart failure, aortic stenosis, or uncontrolled chest pain.

Timeline for a Trial Participant

Screening

Participants are screened for eligibility to participate in the trial

2-4 weeks

Treatment

Participants perform supervised strength training twice per week for 20 weeks, comparing light-load, high-repetition program to a standard strength training program

20 weeks

Follow-up

Participants are monitored for changes in physical function, muscle mass, power, and strength

1 week

What Are the Treatments Tested in This Trial?

Interventions

• Optimizing Strength Training

Trial Overview The study compares two types of strength training programs: one with light weights and high repetitions, another with standard practices. Participants will train under supervision twice a week for 20 weeks to see effects on physical function, muscle mass, power, and strength.

How Is the Trial Designed?

Group I: Light Load, High Repetition (LLHR) Experimental Treatment 1 Intervention

The LLHR group will perform a full-body routine with lighter weights, performing 16-20 repetitions per set, close to failure.

Group II: Strength Training (ST) Active Control 1 Intervention

The ST group will perform a full-body routine with higher weights, performing 8-12 repetitions per set, close to failure.

Who Is Running the Clinical Trial?

Queens College, The City University of New York

Lead Sponsor

Trials

14

Recruited

11,400+

National Institute on Aging (NIA)

Collaborator

Trials

1,841

Recruited

28,150,000+

Published Research Related to This Trial

Resistance training (RT) is the only non-drug method proven to effectively counteract age-related declines in muscle mass, strength, and power, while also reducing risks of various health issues like cardiovascular disease and depression.

Minimal-dose RT strategies, which involve lower training volumes and can be performed with minimal equipment, are effective in improving strength and functional ability, making it easier for more people to participate and potentially enhancing overall health outcomes.

NCBI (Pubmed)

pubmed.ncbi.nlm.nih.gov

Minimal-Dose Resistance Training for Improving Muscle Mass, Strength, and Function: A Narrative Review of Current Evidence and Practical Considerations. Fyfe, JJ., Hamilton, DL., Daly, RM.[2022]

Strength training (ST) is highly effective for older adults, significantly increasing muscle strength, mass, and power, which helps combat sarcopenia and improves overall functional abilities.

In addition to enhancing muscle health, ST also contributes to better endurance, normalizes blood pressure, reduces insulin resistance, decreases body fat, and helps maintain bone mineral density, making it a comprehensive intervention for aging-related health issues.

NCBI (Pubmed)

pubmed.ncbi.nlm.nih.gov

Strength training in the elderly: effects on risk factors for age-related diseases. Hurley, BF., Roth, SM.[2022]

A 1-year strength training program significantly improved muscle performance in older adults, with participants showing increased strength and speed immediately after the intervention.

Seven years later, those who participated in strength training experienced a slower decline in muscle performance compared to the control group, indicating that the benefits of strength training can last long-term, although they do not completely prevent age-related decline.

NCBI (Pubmed)

pubmed.ncbi.nlm.nih.gov

Long-term impact of strength training on muscle strength characteristics in older adults. Kennis, E., Verschueren, SM., Bogaerts, A., et al.[2013]

Older adults can significantly improve their muscle strength through strength training, despite age-related declines and periods of inactivity.

Carefully supervised strength training is safe and beneficial for elderly individuals, including those with chronic conditions like hypertension and osteoarthritis, and is particularly important for rehabilitation after orthopedic surgery.

NCBI (Pubmed)

pubmed.ncbi.nlm.nih.gov

[Muscle strength training in old age]. Ehrsam, R., Aeschlimann, A.[2006]

In a review of 121 trials involving 6700 older adults, most adverse events related to progressive resistance strength training were musculoskeletal issues like muscle strains and joint pain, particularly in participants with pre-existing health conditions or those engaging in high-intensity training.

Adverse events were often underreported, highlighting the need for clearer definitions and consistent reporting in future studies to better inform practitioners about the risks and benefits of strength training in older adults.

NCBI (Pubmed)

pubmed.ncbi.nlm.nih.gov

Adverse events reported in progressive resistance strength training trials in older adults: 2 sides of a coin. Liu, CJ., Latham, N.[2010]

Hospitalization and major surgery can lead to significant declines in muscle function and increased disability in frail elderly individuals, often preventing them from regaining their pre-admission levels of self-care.

Strength training has been shown to effectively increase muscle strength and functional performance in frail elderly patients, yet it remains underutilized in their rehabilitation despite its benefits for restoring muscle function post-surgery and in chronic disease management.

NCBI (Pubmed)

pubmed.ncbi.nlm.nih.gov

Effect of strength training on muscle function in elderly hospitalized patients. Suetta, C., Magnusson, SP., Beyer, N., et al.[2007]

In a study involving 71 older hospitalized patients, those who participated in progressive resistance strength training showed significant improvements in walking speed and mobility tasks compared to the control group, indicating potential benefits of this training method.

While both groups improved in various functional measures, the treatment group demonstrated greater overall improvements, suggesting that adding strength training to standard care may enhance rehabilitation outcomes for older patients.

NCBI (Pubmed)

pubmed.ncbi.nlm.nih.gov

Does progressive resistance strength training as additional training have any measured effect on functional outcomes in older hospitalized patients? A single-blinded randomized controlled trial. Tibaek, S., Andersen, CW., Pedersen, SF., et al.[2019]

Physical performance in the elderly, including strength, coordination, endurance, and flexibility, can be significantly improved through adequate training, regardless of age.

A new training method was developed that minimizes cardiovascular risks by causing smaller increases in blood pressure during strength training, making it safer for older adults.

NCBI (Pubmed)

pubmed.ncbi.nlm.nih.gov

[Significance of physical training on prevention in elderly patients]. Baum, K.[2008]

Resistance training significantly improves functional status, health, and quality of life in older adults by increasing muscle strength and mass, which are crucial for combating sarcopenia, a common age-related condition.

The review suggests that resistance training enhances muscle quality and power, promotes better body composition, and encourages physical activity, while cautioning that excessive aerobic training alongside resistance training may hinder strength gains if not managed properly.

NCBI (Pubmed)

pubmed.ncbi.nlm.nih.gov

Effects of resistance training on older adults. Hunter, GR., McCarthy, JP., Bamman, MM.[2022]

Resistance exercise (RE) is effective in improving strength among older adults, with significant increases observed in various strength tests across 47 studies involving 1079 participants.

Higher intensity training is linked to greater strength improvements, suggesting that incorporating more intense resistance exercises can help combat age-related muscular weakness.

NCBI (Pubmed)

pubmed.ncbi.nlm.nih.gov

Resistance exercise for muscular strength in older adults: a meta-analysis. Peterson, MD., Rhea, MR., Sen, A., et al.[2022]

A study involving 14,690 participants over nearly 7 years showed that minimal-dose resistance training (1x/week) can lead to significant strength gains of about 30-50% in the first year, with continued gains reaching 50-60% of baseline strength after 6 years.

Strength development tends to plateau around 1-2 years, suggesting that while minimal resistance training is effective for initial strength adaptations, long-term strategies may be needed to continue improving strength beyond this point.

NCBI (Pubmed)

pubmed.ncbi.nlm.nih.gov

Long-Term Time-Course of Strength Adaptation to Minimal Dose Resistance Training Through Retrospective Longitudinal Growth Modeling. Steele, J., Fisher, JP., Giessing, J., et al.[2023]

Participants with chronic health conditions expressed that adverse events (AEs) from resistance training (RT) significantly impact their willingness to engage in future exercise, highlighting the importance of understanding both the risks and benefits of RT.

The study identified that personal experiences, health conditions, and the environment in which RT occurs influence perceptions of safety and participation, suggesting that better communication about the risks of AEs is essential to encourage RT among individuals with chronic health issues.

NCBI (Pubmed)

pubmed.ncbi.nlm.nih.gov

Exploring participants' perspectives on adverse events due to resistance training: a qualitative study. El-Kotob, R., Pagcanlungan, JR., Craven, BC., et al.[2023]

Strength-training exercises, performed regularly (2 to 3 days per week), can effectively combat sarcopenia in older adults by building muscle strength and mass, preserving bone density, and enhancing overall vitality.

These exercises not only reduce the risk of osteoporosis but also alleviate symptoms of chronic diseases like heart disease and type 2 diabetes, while improving sleep and reducing depression, highlighting their broad health benefits.

NCBI (Pubmed)

pubmed.ncbi.nlm.nih.gov

The benefits of strength training for older adults. Seguin, R., Nelson, ME.[2022]

Strength training significantly increases muscle strength and mass in elderly individuals (over 60 years), with optimal training intensity ranging from 60% to 85% of their maximum strength for muscle mass gains.

Training at higher intensities (above 85%) is necessary to improve the rate of force development, and it is recommended that healthy older adults engage in strength training 3 to 4 times a week for the best results, with rare side effects reported.

NCBI (Pubmed)

pubmed.ncbi.nlm.nih.gov

The intensity and effects of strength training in the elderly. Mayer, F., Scharhag-Rosenberger, F., Carlsohn, A., et al.[2023]

Citations

1. pmc.ncbi.nlm.nih.gov pmc.ncbi.nlm.nih.gov/articles/PMC7927075/

Loading Recommendations for Muscle Strength ... From an age-related standpoint, light load training appears to be at least as effective as heavier load training, if not more so, for inducing hypertrophy in ...

2. sciencedirect.com sciencedirect.com/science/article/pii/S0531556523001407

Comparison of traditional vs. lighter load strength training ... This pilot study compared light load, high repetition training to traditional ST for 10 weeks in 23 middle and older-aged adults. The study showed that a ...

3. journals.lww.com journals.lww.com/nsca-jscr/fulltext/2019/08000/resistance_training_for_older_adults__position.1.aspx

Resistance Training for Older Adults: Position Statement... At the fiber level, hypertrophy with light load and high repetition resistance training has been observed in older men of about 65 years of age (358).

4. pmc.ncbi.nlm.nih.gov pmc.ncbi.nlm.nih.gov/articles/PMC3117172/

The Intensity and Effects of Strength Training in the Elderly Several studies have shown that strength (resistance) training can counteract age related impairments (3, 5, e1). The crucial factor in maintaining strength ...

5. eurapa.biomedcentral.com eurapa.biomedcentral.com/articles/10.1186/s11556-022-00297-x

Effectiveness of power training compared to strength training ... Power training offers more potential for improving muscle power and performance on activity tests in older adults compared to strength training.

6. mdpi.com mdpi.com/1422-0067/24/23/17079

Effects of Low-Load, High-Repetition Resistance Training ... This study aimed to assess the impact of different resistance training (RT) loads and repetition on muscle damage, intramuscular anabolic signaling, and ...

7. pmc.ncbi.nlm.nih.gov pmc.ncbi.nlm.nih.gov/articles/PMC11091347/

Task-specific resistance training adaptations in older adults In older adults, substantial benefits from resistance training have been observed in ≤ 8 weeks, with training frequencies of only two sessions ...