Resistance Training for Healthy Aging

Overseen By Joseph F. Signorile, PhD

Age: 18+

Sex: Any

Trial Phase: Academic

Sponsor: University of Miami

Disqualifiers: Cardiovascular, Neuromuscular, Inflammatory, Autoimmune, others

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

Compensation: Varies

Number of Visits: Unknown

Duration: 12 weeks

25 Participants Needed

Trial Summary

What is the purpose of this trial?

This project will focus on improving power in older adults, since power is related to performance of daily activities and memory and decision making. The study will compare cluster set resistance training, where you can rest during a set, to traditional set resistance training where all repetitions in a set must be completed without any between-repetition rest. If cluster set resistance training is better than traditional set resistance training, it could be more beneficial than existing methods in improving independence in older persons.

Do I need to stop taking my current medications for the trial?

The trial protocol does not specify whether you need to stop taking your current medications.

What data supports the idea that Resistance Training for Healthy Aging is an effective treatment?

The available research shows that Resistance Training for Healthy Aging, whether using cluster sets or traditional sets, leads to significant improvements in strength and physical performance. For example, in postmenopausal and elderly women, both methods improved functional performance and physical fitness. In female volleyball players, cluster sets led to slightly better improvements in vertical jump performance compared to traditional sets, while both methods resulted in large increases in strength for exercises like squats and bench presses. Additionally, cluster training was found to be effective in online settings for middle-aged and older people, with similar strength gains but lower perceived effort compared to traditional training. Overall, these studies suggest that this type of resistance training is an effective way to improve strength and physical abilities in older adults. ^{1 2 3 4 5}

What safety data exists for resistance training methods like cluster sets and traditional sets?

The studies provided do not directly address safety data for cluster set or traditional resistance training methods. However, they suggest that both methods are effective for improving strength and functional performance in various populations, including postmenopausal and elderly women, female volleyball players, and middle-aged to older adults. The research indicates similar strength gains and functional improvements with both methods, with cluster sets potentially offering lower perceived effort. No adverse effects or safety concerns are mentioned in the abstracts, implying that both methods are generally safe for the populations studied. ^{1 2 3 4 6}

Is Cluster Set Resistance Training a promising treatment for healthy aging?

Yes, Cluster Set Resistance Training is promising for healthy aging. It helps improve strength and balance with less effort compared to traditional training. This makes it a good option for older adults, as it can be easier to stick with and still provides similar benefits. ^{1 3 4 5 7}

Research Team

Joseph F. Signorile, PhD

Principal Investigator

University of Miami

Eligibility Criteria

This trial is for older adults interested in improving their physical power, which can help with daily activities and cognitive functions. Participants should be generally healthy and looking to enhance their strength training routine.

Inclusion Criteria

Montreal Cognitive Assessment Score > 23

No memory complaints

Exclusion Criteria

I have an unresolved injury or surgery on my arms or legs.

I do not have heart or muscle conditions that stop me from joining a training program.

I do not have conditions like rheumatoid arthritis or lupus.

Timeline

Screening

Participants are screened for eligibility to participate in the trial

2-4 weeks

Treatment

Participants receive either cluster set or traditional set resistance training 2 times a week for 12 consecutive weeks

12 weeks

Follow-up

Participants are monitored for safety and effectiveness after treatment

4 weeks

Treatment Details

Interventions

• Cluster Set Resistance Training
• Traditional Set Resistance Training

Trial Overview The study is testing two types of strength training: Cluster Set Resistance Training allows rest between repetitions within a set, while Traditional Set Resistance Training requires completing all reps continuously without rest.

Participant Groups

Group I: Cluster Set Resistance Training Experimental Treatment 1 Intervention

Participants in this group will receive high-speed resistance training 2 times a week for 12 consecutive weeks.

Group II: Traditional Set Resistance Training Active Control 1 Intervention

Participants in this group will receive traditional set resistance training 2 times a week for 12 consecutive weeks.

Who Is Running the Clinical Trial?

University of Miami

Lead Sponsor

Trials

976

Recruited

423,000+

Findings from Research

A 12-week study involving 66 postmenopausal and elderly women found that both traditional resistance training (TRT) and cluster-set (CS) training significantly improved various measures of physical fitness, including strength and functional performance.

There was no significant difference in effectiveness between the two training methods, suggesting that the choice of training protocol can be based on personal preference rather than efficacy.

NCBI (Pubmed)

pubmed.ncbi.nlm.nih.gov

Cluster-sets resistance training induce similar functional and strength improvements than the traditional method in postmenopausal and elderly women. Dias, RKN., Penna, EM., Noronha, ASN., et al.[2021]

In an 8-week resistance training program with 30 female volleyball players, cluster sets (CRT) led to a significant improvement in vertical jump performance (7.1%) compared to traditional sets (TRT) which improved by 5.6%.

Both CRT and TRT resulted in very large increases in strength across various exercises, with no significant differences in performance gains, indicating that cluster sets can be as effective as traditional sets for building strength.

NCBI (Pubmed)

pubmed.ncbi.nlm.nih.gov

The effect of resistance training set configuration on strength, power, and hormonal adaptation in female volleyball players. Arazi, H., Khanmohammadi, A., Asadi, A., et al.[2018]

Cluster Training (CT) with bodyweight exercises was found to be as effective as traditional resistance training (TRT) in improving strength and balance in middle-aged to older adults, based on a study with 21 participants over 6 weeks.

Participants reported lower perceived effort during CT compared to TRT, suggesting that CT may be a more accessible and sustainable training option for older individuals while still achieving similar fitness benefits.

NCBI (Pubmed)

pubmed.ncbi.nlm.nih.gov

Similar strength gains at lower perceived efforts via cluster set vs. traditional home-based online training: A 6 weeks randomized controlled trial. Rappelt, L., Held, S., Leicht, M., et al.[2022]

A 12-week study involving elderly women showed that both traditional-set (TS) and cluster-set (CS) high-speed resistance training improved functional performance and quality of life, with the CS configuration leading to significantly greater benefits.

The CS group demonstrated better results in tests measuring walking speed, agility, and overall physical quality of life compared to the TS group, suggesting that the structure of rest periods in training can impact effectiveness for older adults.

NCBI (Pubmed)

pubmed.ncbi.nlm.nih.gov

High-speed resistance training in elderly women: Effects of cluster training sets on functional performance and quality of life. Ramirez-Campillo, R., Alvarez, C., Garcìa-Hermoso, A., et al.[2019]

Cluster sets (CLU) resulted in greater total volume load and average power compared to traditional sets (TRD), while also allowing for shorter time under tension, indicating a potentially more efficient workout method.

Both trained and untrained men showed similar hormonal responses to CLU and TRD, with CLU producing lower cortisol levels 30 minutes post-exercise, suggesting it may lead to less metabolic stress while still promoting muscle growth.

NCBI (Pubmed)

pubmed.ncbi.nlm.nih.gov

Acute response to cluster sets in trained and untrained men. Oliver, JM., Kreutzer, A., Jenke, S., et al.[2018]

A meta-analysis of 29 studies found no significant differences in strength, power, velocity, hypertrophy, or endurance adaptations between cluster set and traditional set resistance training, indicating both methods are equally effective for muscular and neuromuscular improvements.

Cluster set configurations may allow for similar adaptations with less fatigue compared to traditional sets, which could be beneficial in various training contexts and for different training phases.

NCBI (Pubmed)

pubmed.ncbi.nlm.nih.gov

Chronic Effects of Altering Resistance Training Set Configurations Using Cluster Sets: A Systematic Review and Meta-Analysis. Davies, TB., Tran, DL., Hogan, CM., et al.[2021]

Cluster set (CS) resistance training techniques can help older adults and those with health issues by reducing fatigue and improving tolerance to exercise, which may lead to better functional adaptations like increased force and power.

CS techniques are easy to implement in rehabilitation programs without additional costs or extensive training, making them a practical option for enhancing exercise effectiveness in various clinical settings.

NCBI (Pubmed)

pubmed.ncbi.nlm.nih.gov

Strengthening the Case for Cluster Set Resistance Training in Aged and Clinical Settings: Emerging Evidence, Proposed Benefits and Suggestions. Latella, C., Peddle-McIntyre, C., Marcotte, L., et al.[2021]

References

1. England pubmed.ncbi.nlm.nih.gov

Cluster-sets resistance training induce similar functional and strength improvements than the traditional method in postmenopausal and elderly women. [2021]

2. Canada pubmed.ncbi.nlm.nih.gov

The effect of resistance training set configuration on strength, power, and hormonal adaptation in female volleyball players. [2018]

3. Switzerland pubmed.ncbi.nlm.nih.gov

Similar strength gains at lower perceived efforts via cluster set vs. traditional home-based online training: A 6 weeks randomized controlled trial. [2022]

4. England pubmed.ncbi.nlm.nih.gov

High-speed resistance training in elderly women: Effects of cluster training sets on functional performance and quality of life. [2019]

5. Germany pubmed.ncbi.nlm.nih.gov

Acute response to cluster sets in trained and untrained men. [2018]

6. New Zealand pubmed.ncbi.nlm.nih.gov

Chronic Effects of Altering Resistance Training Set Configurations Using Cluster Sets: A Systematic Review and Meta-Analysis. [2021]

7. New Zealand pubmed.ncbi.nlm.nih.gov

Strengthening the Case for Cluster Set Resistance Training in Aged and Clinical Settings: Emerging Evidence, Proposed Benefits and Suggestions. [2021]