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

What You Need to Know Before You Apply

What is the purpose of this trial?

This trial aims to determine whether cluster set resistance training, which includes rest periods during a set, can improve power and daily activity performance in older adults more effectively than traditional resistance training. The focus is on enhancing independence by boosting physical power and potentially aiding memory and decision-making. It suits older adults without memory complaints and those not dealing with conditions like uncontrolled heart or muscle diseases. Participants will engage in resistance training twice a week for 12 weeks. As an unphased trial, this study provides a unique opportunity to contribute to innovative research that could enhance the quality of life for older adults.

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 prior data suggests that these resistance training methods are safe for older adults?

Research has shown that cluster set resistance training is generally safe for older adults. One study found it well-tolerated by postmenopausal and elderly women, offering benefits similar to traditional training methods. Another source suggested that this type of training can be safe and effective, even for those with heart conditions.

Traditional resistance training is also considered safe. Studies indicate it improves strength and physical function in older adults. Both research and clinical experience suggest it is safe for both healthy and frail older adults. Both types of resistance training have been shown to enhance physical performance and reduce frailty in older people. ^{1 2 3 4 5}

Why are researchers excited about this trial?

Researchers are excited about the Resistance Training for Healthy Aging trial because it explores two innovative approaches to exercise: Cluster Set and Traditional Set Resistance Training. Unlike standard resistance training, which typically involves consistent pacing, Cluster Set Resistance Training introduces high-speed intervals, potentially enhancing muscle power and endurance in older adults. This method may offer a more efficient workout by maximizing results in shorter timeframes. Meanwhile, Traditional Set Resistance Training provides a structured approach, promoting steady muscle growth and strength. This trial aims to determine which technique is more effective in promoting healthy aging and improving overall physical function.

What evidence suggests that this trial's treatments could be effective for healthy aging?

This trial will compare Cluster Set Resistance Training with Traditional Set Resistance Training for healthy aging. Studies have shown that both cluster set and traditional resistance training can help older adults improve physical abilities and reduce frailty. Participants may receive Cluster Set Resistance Training, which involves taking short breaks during sets. This method reduces exercise fatigue and might be more effective for building maximum strength. Research suggests it can greatly enhance daily functioning and quality of life in older women. Alternatively, participants may receive Traditional Resistance Training, where all repetitions are completed without breaks. This method effectively increases strength and improves daily activities, and it has led to greater strength gains compared to some other methods. Both types of training support healthy aging, but cluster sets may offer extra benefits with less fatigue. ^{1 4 6 7 8}

Who Is on the Research Team?

Joseph F. Signorile, PhD

Principal Investigator

University of Miami

Are You a Good Fit for This Trial?

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 for a Trial Participant

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

What Are the Treatments Tested in This Trial?

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.

How Is the Trial Designed?

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+

Published Research Related to This Trial

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]

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]

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]

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]

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]

Citations

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Cluster training (CT) mitigates exercise-induced fatigue more effectively than traditional resistance training (TRT) and enables more efficient maximum ...

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Cluster Sets to Prescribe Interval Resistance Training

High-intensity interval resistance training may be a safer, time-effective method to increase muscle function in cardiac patients. Background.

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sciencedirect.com

sciencedirect.com/science/article/abs/pii/S0531556518302717

High-speed resistance training in elderly women: Effects of ...

The main results suggest that both training methods improve functional performance and quality of life, however, the CS configuration induced significantly ...

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Both training methods were equally effective for improving P max , physical function and reducing frailty in pre-frail and frail older people.

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pmc.ncbi.nlm.nih.gov

pmc.ncbi.nlm.nih.gov/articles/PMC10509118/

Cluster Sets to Prescribe Interval Resistance Training

Future research is needed to determine the efficacy and feasibility of interval resistance training for health outcomes in this population.

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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...

This Position Statement provides evidence to support recommendations for successful resistance training in older adults related to 4 parts.

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sciencedirect.com

sciencedirect.com/science/article/abs/pii/S0531556520303594

Cluster-sets resistance training induce similar functional ...

Individual preferences and practical aspects should be considered to prescribe CS. •. Low-volume/high-intensity RT is safe for postmenopausal and elderly women.

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researchgate.net

researchgate.net/publication/351562300_Strengthening_the_Case_for_Cluster_Set_Resistance_Training_in_Aged_and_Clinical_Settings_Emerging_Evidence_Proposed_Benefits_and_Suggestions

Strengthening the Case for Cluster Set Resistance Training ...

Older adults undergoing age-related decrements in muscle health can benefit substantially from resistance exercise training, a potent ...