High-speed resistance training is more effective than low-speed resistance training to increase functional capacity and muscle performance in older women

• RT improves muscle performance and quality of life of older women.
• High-speed RT induces higher increase in functional performance and muscle power.
• RT improves performance relevant to daily life activities of older women.

ObjectiveTo examine the effects of 12 weeks of high-speed resistance training (RT) versus low-speed RT on muscle strength [one repetition of maximum leg-press (1RMLP) and bench-press (1RMBP), plus dominant (HGd) and non-dominant maximum isometric handgrip], power [counter-movement jump (CMJ), ball throwing (BT) and 10-m walking sprint (S10)], functional performance [8-foot up-and-go test (UG) and sit-to-stand test (STS)], and perceived quality of life in older women.Methods45 older women were divided into a high-speed RT group [EG, n = 15, age = 66.3 ± 3.7 y], a low-speed RT group [SG, n = 15, age = 68.7 ± 6.4 y] and a control group [CG, n = 15, age = 66.7 ± 4.9 y]. The SG and EG were submitted to a similar 12-week RT program [3 sets of 8 reps at 40–75% of the one-repetition maximum (1 < RM), CMJ and BT] using slow, controlled (3 s) concentric muscle actions for the SG and using fast, explosive (< 1 s) concentric muscle actions for the EG (20% less work per exercise without CMJ and BT).ResultsOver the 12-week training period, both RT groups showed small to large clinically significant improvements in the dependent variables; however, a significant difference was found between the EG and SG for the performance changes in BT, S10 and UG (20% vs. 11%, p < 0.05; 14% vs. 9%, p < 0.05; 18% vs. 10%, p < 0.01; respectively). No significant changes were observed for the CG.ConclusionBoth RT interventions are effective in improving functional capacity, muscle performance and quality of life in older women, although a high-speed RT program induces greater improvements in muscle power and functional capacity.