Exercise interventions targeting older adults often focus on acute changes, but lasting improvements require the adoption of long-term, independent exercise habits. This study aimed to assess the influence of eight-weeks of resistance training (SSSH) on clinically relevant fall-risk indicators in older adults and to evaluate if SSSH participation altered independent exercise engagement 12 months later. Sixty adults aged 50 yrs+ were randomised into SSSH, Walk, or Control groups and completed questionnaires and muscle strength and flexibility tests pre/post 8 weeks. SSSH and Walk met 2x/wk for 60 min. Twelve months later 24 participants also completed a follow-up survey amid COVID-19 restrictions. Eight-week group changes were analysed using one-way ANOVA with Bonferroni post hoc analyses, and survey responses were compared using paired t-tests with a Bonferroni correction. SSSH demonstrated greater absolute changes over 8 weeks in sleep quality, activity engagement, 30-second-sit-to-stand and upper-body flexibility than Walk or Controls (p < 0.05). Twelve months later, SSSH participants reported significantly increasing independent resistance (+68), aerobic (+125) and flexibility (+26) training minutes per week (all p < 0.01). In conclusion, SSSH reduced fall risk in 8 weeks and sparked older adults to begin and sustain positive exercise habits 12 months later, despite COVID-19 restrictions.
Keywords: Strength training; ageing; endurance training; gerontology; resistance training.