Strength Training on Machines Only Improves Functional Performance

A paramount benefit of resistance training for older adults is improved functional ability.  Rather than just getting stronger or adding muscle (both of which are independent predictors of longevity and incredibly important) our strength training should enhance our function.  Improved function serves to maintain our independence and quality of life over the lifespan.

One of the most prevalent myths in strength training is that to improve our functional ability, we should perform exercises that mimic our everyday movements; we have been coached to “train movements, not muscles.”  A new meta-analysis published by UK researchers serves as more evidence to debunk this resilient myth.

Researchers analyzed 17 studies with 897 participants (630 females) over the age of 65.  They investigated how strength training on machines only (no dumbbells, bands, body weight, balance, or “functional” exercises) improved functional outcomes.  To measure function, these studies used variations of get-up-and-go and sit-to-stand tests (assessments that are well accepted measures of function in the scientific research).

The results?  Strength training with machines only significantly improved function.  The authors concluded, “The present systematic review and meta-analysis has shown that uncomplicated, machine-based resistance training can increase strength as well as functional capacity. Such improvements might serve to preserve independence and improve quality of life… We propose that personal trainers or clinicians working with older adults can prescribe a strength training intervention using resistance machines with leniency around other variables without a need to challenge balance or replicate movement patterns.”