Effects of High-Intensity Progressive Resistance Training Combined With Self-Talk on Muscle Strength and Functional Performance in Older Adults.
Study Goal
The researchers aimed to compare the effects of high-intensity progressive resistance training combined with motivational self-talk versus resistance training alone on muscle strength and functional performance in older adults.
Results Summary
Both groups showed significant improvements in 1RM and TUG test performance, but the RT-ST group demonstrated superior gains in 30 s-CS and faster TUG completion times, suggesting that self-talk enhances functional performance beyond strength gains.
Population
Healthy older adults
Effective Dosage
Biweekly sessions (4-week protocol)
Duration
4 weeks
Interactions
None mentioned
| Intervention | Direction | Endpoint | Population | Dosage | Impact | Claim # |
|---|---|---|---|---|---|---|
resistance training (RT) | increase | muscle strength | older people | - | improves | #1 |
high-intensity progressive resistance training with positive motivational self-talk (RT-ST) | increase | 1 repetition maximum (1RM) | healthy older people | - | significantly increased | #2 |
high-intensity progressive resistance training alone (RT) | increase | 1 repetition maximum (1RM) | healthy older people | - | significantly increased | #3 |
high-intensity progressive resistance training with positive motivational self-talk (RT-ST) | increase | 30-second chair stand (30 s-CS) | healthy older people | - | significantly improved | #4 |
high-intensity progressive resistance training with positive motivational self-talk (RT-ST) | increase | 30-second chair stand (30 s-CS) | healthy older people | - | higher values compared with the RT group | #5 |
high-intensity progressive resistance training with positive motivational self-talk (RT-ST) | decrease | time up and go (TUG) test duration | healthy older people | - | decreased | #6 |
high-intensity progressive resistance training alone (RT) | decrease | time up and go (TUG) test duration | healthy older people | - | decreased | #7 |
high-intensity progressive resistance training with positive motivational self-talk (RT-ST) | decrease | time up and go (TUG) test duration | healthy older people | - | completing the test faster than RT | #8 |
high-intensity progressive resistance training with positive motivational self-talk (RT-ST) | increase | functional performance | older adults | - | led to significant improvements | #9 |
Ferrando, V, Mirabelli, F, Panascì, M, Sofrà, D, Ruggeri, P, Faelli, E, and Bisio, A. Effects of high-intensity progressive resistance training combined with self-talk on muscle strength and functional performance in older adults. J Strength Cond Res XX(X): 000-000, 2025-In older people, muscle mass and functional capacity decline, affecting balance, and gait control. In this population, resistance training (RT) improves muscle strength, counteracting this physiological decline. In younger individuals, cognitive strategies like motivational self-talk have been successfully integrated with RT to enhance its effectiveness. This study aimed to compare the effects of a high-intensity progressive RT with positive motivational self-talk against RT alone on muscle strength and functional performance in older adults. Twenty-eight healthy older people were divided into resistance training self-talk (RT-ST) group and RT group. The RT-ST group mentally repeated positive motivational phrases during lower-limb exercises, whereas the other group performed RT alone. The 4-week protocol included biweekly sessions, consisting of warm-up, a high-intensity resistance exercise, and cooldown. Handgrip strength, 1 repetition maximum (1RM), 30-second chair stand (30 s-CS), and time up and go (TUG) tests were conducted before (PRE), immediately after (POST), and 2 weeks after follow-up (FU) of the intervention. One repetition maximum significantly increased from PRE to POST (p ≤ 0.001) and FU (p ≤ 0.05) in both groups. The 30 s-CS significantly improved only in the RT-ST group at FU (p ≤ 0.001), with higher values compared with the RT group at POST (p ≤ 0.05) and FU (p ≤ 0.05). Time up and go test duration decreased in both groups (p ≤ 0.001), with RT-ST completing the test faster than RT (p ≤ 0.05). Incorporating positive motivational self-talk into a high-intensity progressive RT program led to significant improvements in functional performance, suggesting that its benefits go beyond improving muscle strength and may positively impact the activities of daily living in older adults.