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Effectiveness of Resistance Training in Preventing Sarcopenia in Older Adults

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Effectiveness of Resistance Training in Preventing Sarcopenia in Older Adults

Opening Statement

The systematic decline in strength and mass in muscles in elderly populations is known to be an endemic condition worldwide. This condition results in frailty, reduced mobility, increased injury through falls, and overall compromised life quality. Exercise programs, including strength training programs, have been known to be an effective method to reverse sarcopenia. Disagreement exists regarding the ideal duration, intensity, and frequency to elicit maximal benefits through strength training.

As such, this case study is meant to establish the effectiveness of strength training in sarcopenia prevention in adults over 65 through an evidence-based practice. Using the PICOT framework, this study is intended to demonstrate the efficacy of comparing progressive strength training to other exercise programs or no exercise at all in improving strength in muscles and mass over 12 weeks.

Background Statement

Sarcopenia is an age-related condition in which skeletal muscular mass, strength, and functional capacity are reduced. It has been related to physiological factors, such as hormonal changes, mitochondrial dysfunction, and systemic inflammation. If not treated, sarcopenia has fatal implications in producing increased fall rates, fractures, and diseases related to metabolism, such as diabetes and cardiovascular disease (He et al., 2021). As life expectancy is increasingly extended, treating sarcopenia by embracing efficient interventional practices is necessary.

Resistance training has been researched in-depth as an ideal therapy to treat sarcopenia. Numerous studies highlight its effectiveness in strengthening muscles, developing lean body mass, and improving overall physical performance in elderly adults. Unlike aerobic exercise, which is predominantly beneficial to cardiovascular fitness, resistance training directly addresses muscle hypertrophy and neuromuscular adaptation. However, variation in training protocols in different studies is not helpful in identifying an ideal resistance training regimen in elderly adults.

Training volume, intensity, and frequency determine how much muscles acquire strength or mass (Schoenfeld et al., 2021). Accordingly, Using the PICOT methodology, this study is guided by the following research question: Among elderly adults aged 65 and above (Population), does progressive resistance training (Intervention) compared to no training or to alternate modes of exercise, including aerobic training (Comparison) have an effect in maintaining or developing muscle strength and mass (Outcome) over an observation period of not less than 12 weeks (Time)?

Search Strategy

In order to conduct an extensive systematic evaluation of the effectiveness of training resistance in preventing sarcopenia, an academic search was conducted in major academic databases, including PubMed, Google Scholar, and SPORTDiscus. This was done since these databases possess many peer-reviewed exercise science and gerontology articles. The search process included targeted keywords and Medical Subject Headings (MeSH) phrases about sarcopenia and resistance training (Amonette et al., 2016).

Refinement of search outcomes was made using the following focused words: “sustaining muscle mass in aging,” “preventing sarcopenia,” “strength training for elderly people,” “progressive resistance training,” and “resistance training for elderly people.” To increase efficiency and consistency in results, the Boolean operators and “AND” and “OR” operators were employed in the search (Amonette et al., 2016). For instance, the search strings used were: “sarcopenia AND resistance training” and “elderly adults AND muscle strength OR muscle mass.”

To enhance the quality of the evidence, the search was limited to randomized control trials, systematic reviews, or meta-analyses, and the studies were done in the past five years. Research focusing only on younger populations, non-resistance training interventions, or non-quantitative outcomes was excluded (Amonette et al., 2016). Compared to other exercise or control conditions, research was prioritized in choosing high-quality research trials. The following links were obtained:

Important Findings in Research

Several studies have put forward persuasive proof in support of resistance training in reversing sarcopenia in older adults. Chen et al. (2021) carried out a systematic review in which they confirmed that systematic programs in resistance training improved body strength and physical functionality significantly in muscles, particularly in tandem with protein supplementation. Another article by Zhao et al. (2022) emphasized that an extended regimen of resistance training lasting not less than 12 weeks was in a position to reverse functional deterioration and muscular loss in frail elderly adults.

Further, in another article by Papadopoulou et al. (2021), stress was given to training intensity in the context of resistance training, where better development in muscles was gained through training in the range of moderate to high compared to training in low intensity. This was also confirmed by Hayes et al. (2023) in their meta-analysis, where resistance training increased gains in muscle density as well as in bone density and functionality in older adults across the different groups.

In addition, Syed-Abdul (2020) studied the relationship between fall prevention and resistance training. Their study confirmed that elderly adults who practiced regular resistance exercise had reduced fall risk and improved balance control. These studies support the critical function of resistance training in preventing sarcopenia and contributing to the maintenance of the functional abilities of older adults.

Conclusion

Several scientific investigations have formed the basis for implementing resistance training in sarcopenia prevention in the elderly. Resistance training can improve muscle mass, functional mobility, and fall danger if prolonged for a period of not less than 12 weeks. Studies have confirmed that resistance training must be a cornerstone type of training in the elderly in conjunction with other forms of training, for instance, aerobic training.

Consequently, in tandem with the continually rising population of advanced-aging individuals, healthcare providers and training specialists must develop suitable training programs depending on their individual conditions and prerequisites. Future research must equally focus on training prescriptions in dimensions of intensity, duration, and volume and may be able to provide more benefits without compromising patient security. Through the implementation of evidence-based resistance training, older adults can regain strength and independence, hence enhancing their quality of life.

References

Amonette, W. E., English, K., & Kraemer, W. (2016). Evidence-based practice in exercise science: The six-step approach. Human Kinetics.

Chen, N., He, X., Feng, Y., Ainsworth, B. E., & Liu, Y. (2021). Effects of resistance training in healthy older people with sarcopenia: A systematic review and meta-analysis of randomized controlled trials. European Review of Aging and Physical Activity, 18(1). https://doi.org/10.1186/s11556-021-00277-7

Hayes, E. J., Stevenson, E., Sayer, A. A., Granic, A., & Hurst, C. (2023). Recovery from resistance exercise in older adults: A systematic scoping review. Sports Medicine – Open, 9(1). https://doi.org/10.1186/s40798-023-00597-1

He, N., Zhang, Y., Zhang, L., Zhang, S., & Ye, H. (2021). Relationship between sarcopenia and cardiovascular diseases in the elderly: An overview. Frontiers in Cardiovascular Medicine, 8. https://doi.org/10.3389/fcvm.2021.743710

Papadopoulou, S. K., Papadimitriou, K., Voulgaridou, G., Georgaki, E., Tsotidou, E., Zantidou, O., & Papandreou, D. (2021). Exercise and nutrition impact on osteoporosis and sarcopenia—The incidence of osteosarcopenia: A narrative review. Nutrients, 13(12), 4499. https://doi.org/10.3390/nu13124499

Schoenfeld, B. J., Grgic, J., Van Every, D. W., & Plotkin, D. L. (2021). Loading recommendations for muscle strength, hypertrophy, and local endurance: A re-examination of the repetition continuum. Sports, 9(2), 32. https://doi.org/10.3390/sports9020032

Syed-Abdul, M. M. (2020). Benefits of resistance training in older adults. Current Aging Science, 13(1). https://doi.org/10.2174/1874609813999201110192221

Zhao, H., Cheng, R., Song, G., Teng, J., Shen, S., Fu, X., Yan, Y., & Liu, C. (2022). The effect of resistance training on the rehabilitation of elderly patients with sarcopenia: A meta-analysis. International Journal of Environmental Research and Public Health, 19(23), 15491. https://doi.org/10.3390/ijerph192315491

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Question

Written Assignment Week 3
The remaining written assignments in this course will build upon each other as you develop a fictional case study in the style of the case studies presented in chapters 12 through 15 of your textbook. Be sure to save your assignment in a safe place on your computer to build upon for next week’s lesson.

Prompt:

  • To begin, think of a problem in exercise science that can be addressed through evidence-based practice. Develop a question in the EBP style that will accurately address the problem. Then, use the tools mentioned in this week’s lesson to research your topic. Include at least 5 links to research papers on your topic. Write an Opening Statement, a Background Statement, and a Search Strategy for your case study.
  • Be sure to take advantage of the LIRN Library to help you find quality references.
  • Please ensure that your response is at least 825 words, but please be mindful that rarely will the minimum be enough to address the prompt adequately.

Further Explanation:

  • For this assignment you need to come up with an issue/ topic that is common in the field of exercise science.
    • This can be about programming, exercise selection or methods of some sort. You can think of questions similar to questions in the chapter 12- 15 case studies. For example, static stretching for certain sports, resistance training for certain sports or certain reps, icing for injury, resistance training for older women etc. The sample case studies in chapters 12-15 can give you some ideas of these types of problem. You can often times adjust the sports, age group, etc in those examples.
  • With that problem/topic you need to then develop a question. This will be in the EBP style. Use of the PICOT format found in chapter 6 would be how you would develop this question about the problem/topic you are picking. Then using the search strategies in chapter 7 you will start to research the question you are asking.
  • Once you have found some articles you will need to include the links to them in your paper you are writing this week and a search strategy.
  • In your paper for this week you will need to have an opening statement, so the broad topic of the paper, kind of like the introduction. Then some background about the question you are asking/ the topic/ problem at hand that is the background statement. Background about the topic. The introduction is the brief overview of the topic while the background statement is the detailed explanation of the topic. In the case studies in chapters 12- 15, they ask the question at the end of the background so you can ask the question there ( PICOT form).
  • Then once there is the background and the question stated you will then go to the research portion of the paper. You have to explain your search strategy. This info is in chapter 7.
  • You will need to provide at least 5 links that you have found on the topic ( this will be different than a reference page) you just have to copy and paste the links into the paper under your search strategy explanation which would be under your background statement and question.
  • When you are working in this first part of the paper please keep in mind the week 4 and week 5 assignments.
      • In week 4 you will be discuss the findings of the results and the conclusion of what the sources found/ conclusion to the question and the strength of the evidence you found.
      • In week 5 you will need to be able to make recommendations/ programming recommendations and go into how you would confirm and reevaluate the evidence in the future.
    • So whatever topic you choose you need to be able to find info about it, draw a conclusion with that info that you found in your search strategy and also be able to make strong program recommendations based on the evidence you found.
  • The remaining written assignments in this course will build upon each other as you develop a fictional case study in the style of the case studies presented in chapters 12 through 15 of your textbook. Be sure to save your assignment in a safe place on your computer to build upon for next week’s lesson.
  • To begin, think of a problem in exercise science that can be addressed through evidence-based practice. Develop a question in the EBP style that will accurately address the problem. Then, use the tools mentioned in this week’s lesson to research your topic. Include at least 5 links to research papers on your topic. Write an opening statement, a Background statement, and a Search Strategy for your case study.

    Effectiveness of Resistance Training in Preventing Sarcopenia in Older Adults

    Effectiveness of Resistance Training in Preventing Sarcopenia in Older Adults

Tips for completing the assignment:
I wanted to offer more explanation of your week 3 assignment and explain how it will all tie in later.

  • To begin, think of a problem in exercise science that can be addressed through evidence-based practice. Develop a question in the EBP style that will accurately address the problem. Then, use the tools mentioned in this week’s lesson to research your topic. Include at least 5 links to research papers on your topic. Write an opening statement, a Background statement, and a Search Strategy for your case study.
  • For this assignment you need to come up with an issue/ topic that is common in the field of exercise science.
  • This can be about programming, exercise selection or methods of some sort. You can think of questions similar to questions in the chapter 12- 15 case studies. For example, static stretching for certain sports, resistance training for certain sports or certain reps, icing for injury, resistance training for older women etc. the sample case studies in chapters 12-15 can give you some ideas of these types of problem. You can often times adjust the sports, age group, etc in those examples.
  • With that problem/topic you need to then develop a question. This will be in the EBP style. Use of the PICOT found in chapter 6 would be how you would develop this question about the problem/topic you are picking. Then using the search strategies in chapter 7 you will start to research the question you are asking.
  • Once you have found some articles you will need to include the links to them in your paper you are writing this week and a search strategy.
  • In your paper for this week you will need to have an opening statement, so the broad topic of the paper, kind of like the introduction. Then some background about the question you are asking/ the topic/ problem at hand that is the background statement. Background about the topic. The introduction is the brief overview of the topic while the background statement is the detailed explanation of the topic. In the case studies in chapters 12- 15, they ask the question at the end of the background so you can ask the question there ( PICOT form).
  • Then once there is the background and the question stated you will then go to the research portion of the paper. You have to explain your search strategy. This info is in chapter 7.
  • You will need to provide at least 5 links that you have found on the topic ( this will be different than a reference page) you just have to copy and paste the links into the paper under your search strategy explanation which would be under your background statement and question.
  • When you are working in this first part of the paper please keep in mind the week 4 and week 5 assignments.
    • In week 4 you will be discuss the findings of the results and the conclusion of what the sources found/ conclusion to the question and the strength of the evidence you found.
    • In week 5 you will need to be able to make recommendations/ programming recommendations and go into how you would confirm and reevaluate the evidence in the future.
  • So whatever topic you choose you need to be able to find info about it, draw a conclusion with that info that you found in your search strategy and also be able to make strong program recommendations based on the evidence you found.

Reference and reading material:

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