In summary, seniors have much to gain from regular strength training, particularly as part of a supervised exercise program. The senior men and women in this study reported looking, feeling, and functioning better, which is consistent with their recorded improvements in body weight, body composition, and resting blood pressure. It appears that an hour of exercise two or three times a week is one of the best investments seniors can make for their health and fitness.
Table 1
Changes in body weight and body composition for young, middle-aged and
older program participants (N=1132).
*Statistically significant change (p<.01).
| Age |
21-40 years (N=238) |
41-60 years (N=553) |
61-80 years (N=341) |
|
| Body Wt. Pre (lb.) |
176.5 |
179.9 |
172.7 |
| Body Wt. Post (lb.) |
173.9 |
177.9 |
171.0 |
| Body Wt. Change (lb.) |
-2.6* |
-2.0* |
-1.7* |
| Body Fat Pre (%) |
27.0 |
25.6 |
27.2 |
| Body Fat Post (%) |
24.9 |
24.9 |
23.6 |
| Body Fat Change (%) |
-2.3* |
-2.1* |
-2.0* |
| Fat Wt. Pre (lb.) |
49.1 |
48.9 |
44.7 |
| Fat Wt. Post (lb.) |
44.2 |
44.5 |
40.6 |
| Fat Wt. Change (lb.) |
-4.9* |
-4.4* |
-4.1* |
| Lean Wt. Pre (lb.) |
127.4 |
130.8 |
128.0 |
| Lean Wt. Post (lb.) |
129.7 |
133.1 |
130.4 |
| Lean Wt. Change (lb.) |
+2.3* |
+2.3 |
+2.4* |
|
Table 2
Changes in resting blood pressure for the young, middle-aged,
and older program participants (N=785).
* Statistically significant change (p<.01).
| Age |
Systolic BP Pre (mm Hg) |
Systolic BP Post (mm Hg) |
Systolic BP Cange (mm Hg) |
Diastolic BP Pre (mm Hg) |
Diastolic BP Post (mm Hg) |
Diastolic BP Change (mm Hg) |
|
| 21-40 years (N=238) |
121.2 |
116.7 |
-4.5* |
76.1 |
72.9 |
-3.2* |
| 41-60 years (N=553) |
127.9 |
125.4 |
-2.5* |
79.0 |
76.6 |
-2.4* |
| 61-60 years (N=341) |
143.1 |
136.9 |
-6.2* |
80.1 |
76.4 |
-3.7* |
|