Filip Kukic1, Katie M. Heinrich2, Nemanja Zlojutro1, Aleksandar Pajkić1, Radomir Zrnić1, Duško Lepir1, Aleksandar Kukrić1
1University of Banja Luka, Faculty of Physical Education and Sport, Banja Luka, Bosnia and Herzegovina
2Department of Research and Evaluation, The Phoenix, Boston, MA, United States
Effects of an 8-Week Supplemental Resistance Training Program on Functional Strength and Mobility in Older Women: A Quasi-Experimental Study
Sport Mont 2026, 24(3), Ahead of Print | DOI: 10.26773/smj.261002
Abstract
This study investigated the effects of an 8-week exercise program supplemented with resistance training on lower body muscular endurance and functionality, and gait balance in active older women. A quasi-experimental design was employed, involving 26 participants (mean age =66.8±4.8 years). Participants were purposively assigned to either a control group (n=11), continuing their regular group exercise program, or an experimental group (n=15), which supple- mented their program with 40-50 minutes of resistance training twice weekly. Assessments included body composition, the 30-second chair stand test, and the timed up and go test. The results showed that body composition remained unchanged in both groups, while statistically significant improvements (p<0.05) were observed in the 30-second chair stand test (control group: 17.9±3.5 to 23.7±4.5 repetitions; experimental group: 18.3±4.0 to 26.6±4.8 repetitions) and the timed up and go test (control group: 5.6±0.9 to 4.8±0.8 s; experimental group: 5.6±0.8 to 5.0±0.5 s). Despite non-sig- nificant between-group differences, improvements in the 30s chair stand test in the experimental as compared to the control group showed a moderate effect size. No significant differences were observed in timed up and go performance between groups. These findings support the benefits of exercise and resistance training for older women in enhancing lower body strength and functionality without altering body composition. This study highlights the feasibility and safety of implementing resistance training in this population. Practical applications include designing progressive resistance programs to promote healthy aging.
Keywords
functional strength, mobility, sarcopenia, aging, lower body functionality
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