Effect of strength training using one's own body weight in sarcopenia – A single blind study

Sarcopenia is partly reversible with appropriate exercise interventions. Most of the exercise interventions have focused only on Strength training using external resistance prescribing the intensity of exercise based on 1 RM (Repitition Maximum). In this procedure too, there may arise a risk of aggravating a pre-existing health condition while basing the intensity of exercise on 1 RM and adverse effects of 1 RM testing on elderly people have been well documented which includes exacerbation of osteoarthritis, minor strains, tendonitis, and inguinal hernia. So, the purpose the study is to find out the effectiveness and safety of strength training using one's own body weight on sarcopenia.

Thirty six healthy older adults were recruited and randomly assigned to either one's own body weight training group or non training group. Subjects trained thrice per week for twelve weeks using one's own body weight.

Parametric‘t’ test was used to analyze the effect of exercise on muscle strength, lower body strength & gait speed. In training group, the post test mean value of all the variables were improved than the pretest mean value at p<0.05 than the control group.

The results demonstrate that the training group showed a significant improvement in muscle strength of quadriceps and calf strength, lower body strength and gait speed. Thus, suggesting that this exercise protocol is effective and easy to implement to reverse the sarcopenia.