| Effects of an Eight-Week Elastic Band Resistance Training Program on Lower Limb Strength and Functional Performance in Older Adults |
| Paper ID : 1490-SPORTCONGRESS |
| Authors |
|
Negar Panjganj, Farahnaz Amirshaghaghi * Department of Exercise Physiology, Faculty of Sports and Health Sciences, University of Tehran |
| Abstract |
| Introduction: Maintaining muscular strength and functional capacity is essential for independent living in older adults. Resistance training with elastic bands offers a safe and cost-effective approach to counteract age-related declines in muscle function. This study aimed to examine the effects of an eight-week elastic band resistance training program on lower limb strength and functional performance in older adults. Methods: Thirty community-dwelling older adults (age 65 ± 5 years) were randomly assigned to either a training group (n = 15) or a control group (n = 15). The training group participated in an eight-week elastic band resistance training program, three sessions per week. Each session included 2–3 sets of 10–15 repetitions at a moderate intensity (RPE 12–14), focusing on knee extension/flexion, hip abduction/adduction, and chair squat exercises. Functional performance was assessed before and after the intervention using the 30-Second Chair Stand Test and the Timed Up and Go (TUG) test. Data were analyzed using two-way repeated measures ANOVA to examine group × time interactions (α = 0.05). Results: Significant group × time interactions were observed for both variables. The training group showed a 20% improvement in the number of chair stands (p < 0.01) and a 12% reduction in TUG time (p < 0.05), while no significant changes occurred in the control group. Conclusion: An eight-week elastic band resistance training program significantly improved lower limb strength and functional mobility in older adults. This low-cost and accessible exercise modality is recommended to promote independence and reduce the risk of mobility limitations in aging populations. |
| Keywords |
| Older adults, Resistance training, Elastic bands, Functional strength, Timed Up and Go test |
| Status: Abstract Accepted (Poster Presentation) |
