Table 2 Detailed overview of resistance training programs in the eligible studies
Equipment/external load | Home(H) or Facility-based (F) individual (I) or Group-based (G) | number of RT exercises | Specific muscle groups/lower body/upper body/whole body | Progression protocol | Intensity was based on RM test protocol | Intensity was based on RPE | Supervised by instructor | Training period (weeks) | Training frequency (sessions/week) | Prescribed training volume, (n sessions total) | Session duration in minutes. Total time (incl. Warm-up) / RT time only | Number of sets | Number of repetitions per set | Load intensity (LI) | Estimated LI (%1RM)€ | |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
Ades et al., 2003 [32] | Weights/ dumbbells | F/ND | 8 | Whole body | Yes | Yes | Yes | Yes | 24 | 3 | 72 | ND | 1–2 | 10 | 80% 1RM | 80 |
Benavent-Caballer et al., 2014 [33] | Ankle cuffs | F/I | ND | KE | Yes | Yes | No | Yes | 16 | 3 | 48 | 30–35 / - | 3 | 15 | 40% 1RM | 40 |
Binder et al., 2002 [15] | Free weights/ machines | F/G | 6 | Whole body | Yes | Yes | No | Yes | 12 | 3 | 36 | ND | 3 | 8–12 | 65–100% 1RM | 82.5 |
Boshuizen et al., 2005 [34] | Body weight/ elastic bands | H + F/G | 9 | Lower body | Yes# | No | No | Yes*** | 10 | 3 | 30 | ND | 3 | 4–8 | 4–8 RM (elastic band exercises) | 85 |
Buchner et al., 1997 [35] | Machines | F/G | 9 | Whole body | No | Yes | No | Yes | 24 | 3 | 72 | 60 / 35–45 | 2 | 10 | 1st set: 50–60% 1RM. 2nd set: 75% 1RM | 62.5 |
Cadore et al., 2014 [36] | Machines | F/ND | 3 | KE + chest | Yes | Yes | No | Yes | 12 | 2 | 24 | 40 / 20 | ND | 8–10 | 40–60% 1 RM | 50 |
Chandler et al., 1998 [16] | Body weight/ elastic bands | H/I | 8 | Lower body | Yes | No | No | Yes | 10 | 3 | 30 | ND | 2 | 10 | 10 RM (elastic band) | 75 |
Chin a Pow et al., 2006 [37] | Machines/ free weights/cuff weights | F/G | 5 | Whole Body | Yes | No | No | Yes* | 24 | 2 | 48 | 45–60 / - | 2 | 12 | 60–80% 1RM | 70 |
Clemson et al., 2012 [38] | Ankle cuffs | H/I | 6 | Lower body | Yes | No | No | No | 52 | 3 | 156 | ND | ND | ND | ND | ND |
Danilovich et al., 2016 [39] | Elastic bands | H/I | 11 | Whole body | Yes | No | No | Yes** | 12 | 3 | 36 | 35 / 25 | 1 | max 10 | “Moderate” | low/ mod |
Fahlman et al., 2007 [40] | Elastic bands | ND/ND | 13 | Whole body | Yes | No | Yes | No | 16 | 3 | 48 | ND | 2 | 12 | To mild fatigue § | low/ mod |
Hewitt et al., 2018 [41] | Pneumatic machines | F/G | 5 | Whole body | Yes | No | Yes | Yes | 25 | 2 | 50 | 60 / - | 3 | 10 | 12–14(Borg) | mod |
Latham et al., 2003 [42] | Ankle cuffs | H/I | 1 | KE | Yes | Yes | No | Once weekly | 10 | 3 | 30 | ND | 3 | 8 | 50% 1RM | 50 |
McMurdo & Johnstone 1995 [43] | Elastic bands | H/I | 24 | Whole body | No | No | No | once monthly | 24 | 7 | 168 | 15 / - | 1 | 5–10 | ND | ND |
Mihalko & McAuley 1996 [44] | Dumbbells | F/ND | 5 | Upper body | Yes | Yes | No | Yes | 8 | 3 | 24 | 30 / - | ND | 10–12 | 10–12 RM | 70 |
Sahin et al., 2018 [45] | Ankle cuffs, dumbbells | ND/ND | 11 | Whole body | No | No | No | Yes | 8 | 3 | 24 | 40 / 20 | 1 | 6–10 | IG1: 70% 1RM, IG2: 40% 1RM | 40,70 |
Seynnes et al., 2004 [17] | Ankle cuffs | ND/ND | ND | KE | Yes | Yes | No | Yes | 10 | 3 | 30 | ND | 3 | 8 | IG1: 80% 1RM, IG2: 40% 1RM | 40, 80 |
Timonen et al., 2006 [46] | Machines | F/G | ND | Lower body | No | No | No | Yes | 10 | 2 | 20 | 90 / 30 | 2 | 8–10 | 8–10 RM | 80 |
Venturelli 2010 [47] | Elastic bands/ barbells | F/G | ND | Upper body | Yes | Yes | No | Yes | 12 | 3 | 36 | 45 / 25 | 3 | 20 | 50% 1RM | 50 |
Westhoff et al., 2000 [18] | Body weight/ elastic bands | F + H/ND | 9 | KE | Yes # | No | No | Yes*** | 10 | 3 | 30 | 60 / 40 | 1–3 | 4–8 | 4–8 RM (elastic band) | 85 |