Exercise dosing to retain resistance training adaptations in young and older adults

BICKEL, C. SCOTT; CROSS, JAMES M.; BAMMAN, MARCAS M.

doi:10.1249/mss.0b013e318207c15d

Cited by 203Sports Performance and TrainingNutrition and Health in AgingMuscle metabolism and nutrition

Exercise dosing to retain resistance training adaptations in young and older adults

BICKEL, C. SCOTT, CROSS, JAMES M., BAMMAN, MARCAS M.·2011·Medicine & Science in Sports & Exercise

DOI 10.1249/mss.0b013e318207c15d

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Abstract

UNLABELLED: Resistance training (RT) is a proven sarcopenia countermeasure with a high degree of potency. However, sustainability remains a major issue that could limit the appeal of RT as a therapeutic approach without well-defined dosing requirements to maintain gains. PURPOSE: To test the efficacy of two maintenance prescriptions on muscle mass, myofiber size and type distribution, and strength. We hypothesized the minimum dose required to maintain RT-induced adaptations would be greater in the old (60-75 yr) versus young (20-35 yr). METHODS: Seventy adults participated in a two-phase exercise trial that consisted of RT 3 d·wk for 16 wk (phase 1) followed by a 32-wk period (phase 2) with random assignment to detraining or one of two maintenance prescriptions (reducing the dose to one-third or one-ninth of that during phase 1). RESULTS: Phase 1 resulted in expected gains in strength, myofiber size, and muscle mass along with the typical IIx-to-IIa shift in myofiber-type distribution. Both maintenance prescriptions preserved phase 1 muscle hypertrophy in the young but not the old. In fact, the one-third maintenance dose led to additional myofiber hypertrophy in the young. In both age groups, detraining reversed the phase 1 IIx-to-IIa myofiber-type shift, whereas a dose response was evident during maintenance training with the one-third dose better maintaining the shift. Strength gained during phase 1 was largely retained throughout detraining with only a slight reduction at the final time point. CONCLUSIONS: We conclude that older adults require a higher dose of weekly loading than the young to maintain myofiber hypertrophy attained during a progressive RT program, yet gains in specific strength among older adults were well preserved and remained at or above levels of the untrained young.

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Resistance exercise can reduce and partly reverse the age-related loss of muscle mass in older adults.
“Thankfully, RE can attenuate and partially reverse the decline in muscle mass that is observed in older adults,164, 165”
From Hormonal and Metabolic Changes of Aging and the Influence of Lifestyle Modifications (2021) · cites this paper as [164]

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Authors: BICKEL, C. S., CROSS, J. M., & BAMMAN, M. M.
Affiliations: University of Alabama at Birmingham (US)
ORCID: BICKEL, C. SCOTT
CROSS, JAMES M.
BAMMAN, MARCAS M.
Venue: Medicine & Science in Sports & Exercise
Publisher: Ovid Technologies (Wolters Kluwer Health)
Published: 2011-07
Volume: 43
Issue: 7
Pages: 1177-1187
ISSN: 0195-9131 (ISSN-L)
DOI: 10.1249/mss.0b013e318207c15d
OpenAlex: W2058725342
Cited by: 203
References: 43
Citations by year: 2026: 18 · 2025: 14 · 2024: 16 · 2023: 11 · 2022: 20 · 2021: 20 · 2020: 13 · 2019: 21 · 2018: 10 · 2017: 17 · 2016: 7 · 2015: 8 · 2014: 7 · 2013: 6 · 2012: 11
FWCI: 6.41
Type: journal article
Language: en
Open access: closed
Locations: Medicine & Science in Sports & Exercise (publishedVersion)
PubMed (publishedVersion)
Funders: National Institute on Aging (1R01 AG027084-S1, R01AG017896, R01AG027084)
Topics: Health Sciences › Medicine › Orthopedics and Sports Medicine › Sports Performance and Training
Health Sciences › Medicine › Physiology › Nutrition and Health in Aging
Life Sciences › Biochemistry, Genetics and Molecular Biology › Cell Biology › Muscle metabolism and nutrition
Keywords: resistance training, exercise maintenance, detraining, sarcopenia, muscle hypertrophy, muscle fiber size, muscle strength, exercise dose, older adults, age differences, muscle mass
MeSH terms: Adaptation, Physiological, Adult, Aged, Aging, Female, Humans, Male, Middle Aged, Muscle, Skeletal, Muscle Strength, Resistance Training, Young Adult

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Exercise dosing to retain resistance training adaptations in young and older adults

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