The Study
Increased muscle size and strength from slow-movement, low-intensity resistance exercise and tonic force generation.
This study is like a test where people were randomly put into groups to try different exercises. It suggests that slow-movement exercises might help older adults get stronger and build muscle, but we can't be totally sure because we don't know all the details of how the test was done.
Analysis score
Maximum 90 for a randomized controlled trial.
Where the score came from
Older people did special slow weight lifting twice a week for 12 weeks
Where does this study sit?
Reviews of RCTs (Meta-analyses)
Max 100Randomized Trials
Max 90Reviews of Cohort Studies
Max 85Cohort Studies
Max 72Reviews of Case-Control Studies
Max 63Case-Control Studies
Max 58Cross-Sectional & Case Series
Max 50Expert Opinion
Max 535 / 100
Quality score
Participants are randomly assigned to treatment or control groups, minimizing bias. The gold standard for testing whether an intervention causes an effect.
Key takeaways
Summary
Based on the study abstract and findings.
- 1Yes, slow lifting helped older adults gain muscle size and strength
- 2Slow lifting made muscles bigger and stronger.
- 3Normal-speed lifting made muscles stronger but not much bigger
Score breakdown, methodology, conflicts of interest, evidence analysis & raw study data
Publication
Journal
Journal of aging and physical activity
Year
2013
Authors
Yuya Watanabe, Michiya Tanimoto, Akane Ohgane, K. Sanada, M. Miyachi, N. Ishii
Related Content
Claims (5)
Doing slow, gentle weight training can build muscle and make you just as strong as lifting heavy weights quickly.
Gentle weight training done slowly and steadily twice a week for 12 weeks can make older adults' thigh muscles thicker and stronger.
Doing gentle strength exercises slowly and steadily twice a week for 12 weeks makes older adults' leg muscles stronger.
Doing gentle strength exercises slowly and steadily twice a week for 12 weeks makes older adults' knee muscles stronger.
For older adults between 59 and 76 years old, doing gentle strength training twice a week for 12 weeks makes them stronger but doesn't build much muscle size.
Not medical advice. For informational purposes only. Always consult a qualified healthcare professional before making health decisions.