Shaking legs can make elderly muscles stronger without getting bigger
Effects of local vibrations on skeletal muscle trophism in elderly people: mechanical, cellular, and molecular events.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Muscle strength increased without any change in muscle fiber size or specific tension.
Common belief is that strength gains require muscle growth (hypertrophy); this study shows strength can improve through molecular and genetic changes alone.
Practical Takeaways
Elderly individuals with muscle loss could try 15-minute local vibration sessions 2–3 times per week on thighs, as used in the study.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Muscle strength increased without any change in muscle fiber size or specific tension.
Common belief is that strength gains require muscle growth (hypertrophy); this study shows strength can improve through molecular and genetic changes alone.
Practical Takeaways
Elderly individuals with muscle loss could try 15-minute local vibration sessions 2–3 times per week on thighs, as used in the study.
Publication
Journal
International journal of molecular medicine
Year
2009
Authors
T. Pietrangelo, R. Mancinelli, L. Toniolo, Lina Cancellara, A. Paoli, C. Puglielli, P. Iodice, C. Doria, G. Bosco, Luigi d'Amelio, Guglielmo di Tano, S. Fulle, R. Saggini, G. Fanó, C. Reggiani
Related Content
Claims (3)
When older adults with muscle loss do 12 weeks of gentle vibrating therapy on their muscles, their muscle cells start changing how they use energy, repair muscle fibers, and handle stress — like turning on better internal maintenance modes.
Shaking your muscles gently with a special machine 1–3 times a week for 15 minutes each time, over 3 months, might make older adults with muscle loss stronger—without making their muscles bigger.
Doing 12 weeks of gentle vibrating exercises may help older adults with muscle loss develop more fast-twitch muscle fibers—those that help you move quickly—without making the muscles bigger.