To compare the effects of four resistance exercise orders on muscular strength, body composition, functional fitness, cardiovascular risk factors, and mental health parameters in trained older women.
The intervention lasted 63 weeks. Sixty-one physically independent women (> 60 years) after completing a 12-week resistance training (RT) pre-conditioning phase were randomized into four different exercise orders groups to perform 12 weeks of RT: multi- to single-joint and upper- to lower-body (MJ-SJ-U), single- to multi-joint and upper- to lower-body (SJ-MJ-U), multi- to single-joint and lower- to upper-body (MJ-SJ-L), and single- to multi-joint and lower- to upper-body (SJ-MJ-L). This was followed by a 12-week detraining period and another 12-week RT in which exercise orders were crossed-over between MJ-SJ and SJ-MJ conditions. Body composition (DXA), muscular strength (1RM tests), functional fitness (gait speed, walking agility, 30-s chair stand, and 6-min walk tests), cardiovascular risk factors (glucose, triglycerides, total cholesterol, LDL-c, HDL-c, C-reactive protein, AOPP, TRAP, and NOx), depressive (GDS-scale), and anxiety symptoms (BAI), cognitive performance (MoCA, Trail Making, verbal fluency, and Stroop test) were analyzed.
Following the final training period, all groups presented significant improvements (P < 0.05) in almost all analyzed variables (muscular strength, body composition, functional tests, blood biomarkers, and mental health parameters), without significant difference among exercise orders.
Our results suggest that RT exercise orders in which MJ, SJ, upper, or lower-body exercises are performed first have similar effects on health parameters in trained older women.