Weak Muscles After 60 — Can They Be Rebuilt?

Aim of the study: Resistance training is widely recommended for managing sarcopenia, but evidence on optimal prescriptions remains limited. This study aimed to assess the effects of different resistance training prescriptions on strength, function, and muscle mass in older adults with sarcopenia.

Results: Twenty-four randomized controlled trials involving 951 participants were included. The random-effects model showed that resistance training significantly improved handgrip strength, gait speed, knee extension strength, timed up and go test (TUG) and five-times sit-to-stand test (5STS) performance. However, no significant improvements were observed in the short physical performance battery (SPPB), appendicular skeletal muscle mass index, or appendicular skeletal muscle mass. Subgroup analyses revealed significant differences across resistance type, frequency, and setting, although meta-regression identified no significant sources of heterogeneity. A nonlinear Bayesian random-effects model suggested an optimal dose of 1220 MET-min/week for improving handgrip strength, while a minimal effective dose of 600 MET-min/week may suffice to achieve clinically meaningful improvements in gait speed.

Aim of the study: The aim of the study was to comprehensively analyze the effects of whey protein (WP)-enriched supplement intake with or without resistance training (RT) in older patients, either from the community or hospital, who were diagnosed with sarcopenia according to the EWGSOP or AWGS criteria.

Results: Ten RCT studies, including 1154 participants, were included and analyzed. The primary outcomes were changes in muscle mass, strength, and physical performance. In the WP group versus (vs.) the isocaloric placebo (PLA)/routine consultation (RC) group, WP significantly increased the appendicular skeletal muscle mass index (SMD: 0.47, 95%CI: 0.23, 0.71), appendicular skeletal muscle mass (SMD: 0.28, 95%CI: 0.11, 0.45), and gait speed (SMD: 1.13, 95%CI: 0.82, 1.44) in older patients with sarcopenia. In the WP with RT group vs. the PLA/RC group, there was a significant increase in handgrip strength (SMD: 0.67, 95%CI: 0.29, 1.04). In addition, among the secondary outcomes, WP significantly reduced interleukin-6, significantly increased insulin-like growth factor-1 and albumin, promoted participants' intake of total energy and protein, enhanced patients' activities of daily living scores, and had no significant effect on BMI, weight, or fat mass.

Aim of the study: We conducted a meta-analysis to analyze the effects of resistance training on measures of body composition, muscle strength, and muscle performance in older people with sarcopenia.

Results: Fourteen studies meeting the inclusion criteria included 561 healthy older adults (age 65.8 to 82.8) with sarcopenia. Compared with the control group, resistance training had positive effects on body fat mass (SMD = -0.53, 95% CI - 0.81 to - 0.25, p = 0.0002, I2 = 0%), handgrip strength (SMD = 0.81, 95%CI 0.35 to 1.27, p = 0.0005, I2 = 81%), knee extension strength (SMD = 1.26, 95% CI 0.72 to 1.80, p < 0.0001, I2 = 67%), gait speed (SMD = 1.28, 95%CI 0.36 to 2.19, p = 0.006, I2 = 89%), and the timed up and go test (SMD = -0.93, 95% CI - 1.30 to - 0.56, p < 0.0001, I2 = 23%). Resistance training had no effects on appendicular skeletal muscle mass (SMD = 0.25, 95% CI - 0.27 to 0.78, p = 0.35, I2 = 68%), skeletal muscle mass (SMD = 0.27, 95% CI - 0.02 to 0.56, p = 0.07, I2 = 0%), or leg lean mass (SMD = 0.12, 95% CI - 0.25 to 0.50, p = 0.52, I2 = 0%).

Aim of the study: Creatine supplementation in conjunction with resistance training (RT) augments gains in lean tissue mass and strength in aging adults; however, there is a large amount of heterogeneity between individual studies that may be related to creatine ingestion strategies. Therefore, the purpose of this review was to (1) perform updated meta-analyses comparing creatine vs.

Results: However, when studies involving a creatine-loading phase were excluded from the analyses, creatine had no greater effect on chest press or leg press strength vs. placebo. Finally, creatine supplementation only on resistance training days significantly increased measures of lean tissue mass and strength vs. placebo.

Aim of the study: This study examined the effects of resistance training on muscle quality, muscle growth factors, and functional fitness in older adult women with sarcopenia. Twenty-two older adult women aged over 65 with sarcopenia were randomly assigned to either resistance training (RT, n = 12) or a non-exercise control group (CG, n = 10).

Results: Muscle growth factors such as follistatin increased significantly in the RT group (p < 0.05, 0.81; large), but other variables did not change following resistance training. Sixteen weeks of resistance training improved functional fitness and prevented age-related increases in intramuscular fat in the thigh area. However, there were only some changes in muscle growth factors, such as follistatin, suggesting that the effectiveness of resistance training on muscle growth factors is limited. Body weight-based and elastic band resistance training is an alternative training method for sarcopenia that can minimize the age-related adverse effects on muscle function and quality.

Aim of the study: Dynamic resistance exercise (DRT) might be the most promising agent for fighting sarcopenia in older people. However, the positive effect of DRT on osteopenia/osteoporosis in men has still to be confirmed.

Results: Considering dropout (n = 2), attendance rate (95%), and unintended side effects/injuries (n = 0), we believe our HIT-RT protocol to be feasible, attractive, and safe. In summary, we conclude that our combined low-threshold HIT-RT/protein/vitamin D/calcium intervention was feasible, safe, and effective for tackling sarcopenia and osteopenia/osteoporosis in older men with osteosarcopenia. © 2020 The Authors. Journal of Bone and Mineral Research published by American Society for Bone and Mineral Research.

Aim of the study: The loss of muscle mass, strength and function, known as sarcopenia, is common in older adults, and is associated with falls, fractures, cardiometabolic diseases, and lower quality of life. Sarcopenia can also occur secondarily to chronic diseases.

Results: Currently, no pharmacological treatment exists for sarcopenia. Resistance training (RT) is safe and effective for improving muscle mass, strength, and physical performance in older adults and clinical populations. Based on current guidelines, whether an individual is defined as "sarcopenic" or not does not change the way RT is prescribed. Here, we present evidence and the inconsistencies in sarcopenia definitions and recommend that the focus should be on optimizing ways to prescribe RT and increase long-term adherence, rather than on slight modifications to sarcopenia definitions.

Aim of the study: Fragala, MS, Cadore, EL, Dorgo, S, Izquierdo, M, Kraemer, WJ, Peterson, MD, and Ryan, ED. Resistance training for older adults: position statement from the national strength and conditioning association.

Results: The purpose of this Position Statement is to provide an overview of the current and relevant literature and provide evidence-based recommendations for resistance training for older adults. As presented in this Position Statement, current research has demonstrated that countering muscle disuse through resistance training is a powerful intervention to combat the loss of muscle strength and muscle mass, physiological vulnerability, and their debilitating consequences on physical functioning, mobility, independence, chronic disease management, psychological well-being, quality of life, and healthy life expectancy. This Position Statement provides evidence to support recommendations for successful resistance training in older adults related to 4 parts: (a) program design variables, (b) physiological adaptations, (c) functional benefits, and (d) considerations for frailty, sarcopenia, and other chronic conditions.

Aim of the study: Sarcopenia in older adults has become a prominent public health challenge that jeopardizes their health and capacity for independent living. Characterized by the decline or loss of muscle mass, strength, and physical function, this condition leads to impaired activities of daily living and diminished quality of life in affected individuals.

Results: Conventional exercise interventions yield suboptimal improvements and suffer from low patient adherence. In contrast, functional training, which is designed to align with the daily living scenarios of older adults, can enhance their muscle strength, flexibility, coordination, and other physical capacities, thereby effectively ameliorating multiple physical functions in older adults with sarcopenia. This mini review synthesizes the mechanisms, benefits, and clinical implications of functional training across various physiological and functional systems in older adults with sarcopenia, and explores future research and development directions. It aims to provide a reference for the design and implementation of personalized and long-term intervention studies in this field.

Aim of the study: The prevalence of physical frailty has increased in recent years, owing to an aging population. This geriatric syndrome is characterized by a decline in physiological reserve and physical function.

Results: Recent evidence on age-related alterations in the gut microbiota is reviewed here, with a focus on how these changes relate to skeletal muscle physiology. Furthermore, the mechanisms by which exercise modifies the composition and metabolic pathways of the gut microbiota are described, highlighting the concept of the "exercise-gut-muscle axis" as a framework linking physical activity, the gut microbiome, skeletal muscle, and physical frailty trajectories. Our narrative synthesis integrates the emerging evidence on exercise-microbiome-muscle interactions. This may help identify priorities for future research on lifestyle-based strategies that support healthy aging and may help delay physical frailty in older adults.