Comparison of the effects of different weekly frequencies of resistance training on metabolic health markers and body fat in older women.

BACKGROUND

The purpose of this study was to compare the effects of a 24-week resistance-training (RT) program performed 2 vs. 3 times per week on body fat and metabolic health markers in older women.

METHODS

Thirty-nine women (≥60 years old) were randomly assigned to two groups according to RT frequency (G2x=two sessions per week, N.=19; and G3x=three sessions per week, N.=20) and were submitted to two 12-week stages of whole-body RT. In the first stage, participants performed 1 set of 10 to 15 repetitions in each of eight exercises, whereas in the second stage, they performed 2 sets of 10 to 15 repetitions. Body fat was estimated by DXA, while biochemical analyses were performed on venous blood samples collected in the morning hours after a 12 hours' fasting and after a minimum of 48 hours since the last physical exercise session.

RESULTS

After the 24 weeks of RT, only G3x significantly reduced body fat mass (G2x=0.0%; G3x=-5.1%), whereas both G2x and G3x reduced blood glucose and C-reactive protein levels. Both groups improved HDL-C after the first 12-week stage compared to baseline, although the changes from pre- to post-training were not significantly different between groups. No significant difference was observed compared to baseline for total cholesterol, VLDL-C, LDL-C, and triglycerides for either group.

CONCLUSIONS

These results suggest that RT-induced changes in health markers may occur regardless of RT frequency, whereas performing RT three times per week may be needed for reducing total body fat mass in older women.