Effects of Strength Training On Body Composition In Older Men

By Ty Sevin, Aug 30, 2021

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M.M. Smith, A.J. Smith, M. Rubin*, J. Miller, B. Nicklas, R. Pratley*, A.P. Goldberg*, |.M. Hagberg FACSM, M, Harman* and B.F. Hurley FACSM, Univ. of Maryland, College Park, MD.

Objectives

The effects of 16 weeks of strength training on total body composition and regional composition (arms, legs and trunk) was tested in 13 untrained, healthy men aged 50-75 years. Three separate body compositions tests were used (DEXA, MRI, HYDRO), and hormone levels were also assessed. A group of 6 men who did not strength train, were also pre and post tested as a control group.

Results

The strength training program resulted in an average increase in strength of 41%. The fat mass was reduced in the arms, legs and trunk, with a simultaneous increase in lean mass in each of these areas. In addition, total body fat mass decreased and total lean body mass increased. The strength and body composition of the control group of 9 men showed no changes. The hormone levels showed no changes in either group.

Summary

Strength training decreases regional and total fat mass and increases regional and total lean mass in older men. These changes are not related to changes in hormone levels. An increase in lean body mass and decrease in fat mass can help prevent obesity and it’s complications. These changes in body composition also help older adults maintain physical function and prevent frailty.

Keiser Pieces Used

Keiser leg press, chest press, leg curl, leg extension, lat pull down, shoulder press, upper back, hip abductor, triceps and abdominal machines.

Presented at the 4th Annual Meeting of the A.C.S.M., 1993. Published in Medicine and Science in Sports & Exercise, vol. 25 (supplement), pg. S-101, May, 1993.

*Note* Another study titled, “Effects Of Strength Training on Total and Regional Body Composition in Older Men”, was conducted to confirm the results of this study. It was conducted by: M.S. Treuth, A.S. Ryan, R.E. Pratley, M.A. Rubin, J.P. Miller, B.). Nicklas, J. Sorkin, S.M. Harman, A.P. Goldberg, and B.F. Hurley. Journal of Applied Physiology, vol. 77, n0.2:614-620, 1994.

About the author

Ty Sevin

Director of Human Performance, Education and Research

Articles by Ty Sevin >

With over 25 years of coaching experience at both the collegiate and Olympic levels, Ty Sevin is one of the most influential track and field coaches in the country. Ty has worked for the United States Olympic Committee, serving as the Director of the Track and Field Residency Program at the USOC Olympic Training Center in Chula Vista, CA. He has also served as an assistant coach for Team USA on three separate occasions, for both the men’s and women’s teams. Ty himself was a four-time U.S. Olympics Trials qualifier in javelin. Ty most recently spent four years as the Associate Head Coach at the University of Texas at Austin for both the men’s and women’s track and field teams. Prior to that, he led the men’s and women’s track and cross-country teams at the University of New Orleans and McNeese State.

Currently, Ty applies his vast industry experience to the role of Director of Human Performance, Research and Education for Keiser Corporation, where he consults with college and professional sports teams regarding the utilization of Keiser strength equipment. He is also responsible for creating educational curriculum relating to human performance and overseeing Keiser research projects