A brief daily strength routine may help older adults improve muscle strength, even when they are unable to commit to longer workouts, according to a 12-week trial conducted by researchers at Penn State College of Medicine.
The study involved inactive adults over 65 who had an existing difficulty with walking. Participants completed a routine called FAST-2, short for Functional Activity Strength Training. It consisted of four exercises, each performed for 30 seconds, with participants completing as many repetitions as they could. They rested for 30 seconds between exercises. Researchers reported that the program was sufficient to increase participants’ strength, although the available study details do not specify the size of the improvement.
The finding is relevant because muscle strength and mobility commonly decline with age, while many people do not meet standard exercise recommendations. The Centers for Disease Control and Prevention recommends two sessions of resistance training each week, in addition to 150 minutes of moderate aerobic activity.
FAST-2 used four movements designed to work different areas of the body and support everyday activities:
Push-ups: Participants could choose a variation suited to their ability, starting with wall push-ups and progressing to incline push-ups using a stair or countertop, then knee push-ups. The study’s guidance was to move to a harder variation after completing 15 repetitions of the current one.
Chair stands: Participants stood up from and sat down on a chair. The standard version was performed with arms folded across the chest, but participants could use one or both hands on their knees if they needed assistance.
Two-arm rows: Participants performed the seated exercise with resistance bands held under both feet. The study provided bands with resistance ranging from 10 to 40 pounds.
Stair stepping: Participants stepped onto a raised platform and back down, alternating the foot that led. The platform could be set at four, six or eight inches. Participants were instructed to increase the height once they could complete six step-ups in 30 seconds.
The researchers’ findings suggest that a short, consistent routine can produce strength gains for some older adults. However, the study’s participants were selected according to specific criteria: people who could not walk without equipment were not accepted. Participants also received periodic coaching by video call, so the results may not apply equally to everyone or to an unsupervised routine.
Anyone considering the exercises should choose versions that match their ability. People who are uncertain about their balance, mobility or technique may benefit from advice from a qualified health or exercise professional.
