Resistance exercise is one of the key treatment options for sarcopenia. Resistance exercise tends to enhance muscle strength. High intensity resistance training (HIRT) has been found to increase protein synthesis, and muscle hypertrophy measured at the whole body, whole muscle, and muscle fiber levels, in older adults.

Even a once-weekly session of resistance training is sufficient to prevent sarcopenia. A study by Sousa and colleagues, published in the Journal of the American Geriatrics Society, assessed the long-term effects of resistance training performed once a week on body composition and muscle strength in healthy older men. Sixteen participants were randomized to a resistance exercise group (RTG) while 17 were randomized to a control group. Body weight (kg), dry lean mass (kg), percentage body fat, muscle strength and maximum strength were measured on five different occasions. Resistance training included seven exercises one day per week for 32 weeks at 65% to 75% of 1-RM.

There was a significant main effect of group and time on percentage body fat. A significant main effect of group was evident on body weight and dry lean mass but not for time or the interaction of group and time. A significant main effect of group was also noted in 30-second chair stand and arm curl, but again not for time or the interaction of group and time. According to repeated-measures ANOVA, there were statistically significant differences between 1-RM absolute baseline and all absolute changes for the exercises performed. An absolute cumulative strength gain of 31.5% was noted after Week 8, which rose to 46.6% after Week 16, reached 61.3% after Week 24, and was 67.1% after Week 32.

Once a week resistance training session was thus shown to enhance muscle strength and promotes functional fitness in older adults.