Effects of Online Supervised Slow-Movement Bodyweight Resistance Training Followed by Self-Directed Exercise on Physical Function in Older Adults: A Pilot Study

Background/Objectives: The development of safe and effective online exercise interventions is essential for enhancing physical activity among older adults and supporting healthy aging. However, the effects of online slow-movement bodyweight resistance training (SBRT) programs and exercise continuation after such interventions remain unclear. This pilot study examined the effects of a seven-week online exercise class (OEC) using SBRT on physical function in community-dwelling older adults and further explored exercise continuation and its effects on physical function during a subsequent seven-week self-directed exercise (SDE) period. Methods: Eight community-dwelling older adults (age: 70.0 ± 7.7 years) participated in a seven-week OEC (twice per week), followed by a seven-week SDE. Their physical function was assessed remotely using the 30-second chair stand test (CS-30) at baseline, after the OEC, and following the SDE. Training frequencies and volumes were recorded throughout the periods to evaluate exercise adherence and continuation. Results: The participants’ CS-30 performance significantly improved after the OEC (21.3 ± 2.7 vs. 24.0 ± 3.2 times; p = 0.004) and even more following the SDE (24.0 ± 3.2 vs. 27.8 ± 3.8 times; p = 0.002). The training frequency during the SDE period was comparable to that during the OEC period (2.5 ± 1.2 vs. 2.1 ± 1.0 days/week; p = 0.916), with there being no significant difference in lower limbs training volume between the two periods (1313.1 ± 376.4 vs. 1421.3 ± 673.2 repetitions; p = 0.698). Conclusions: A seven-week SBRT-based OEC may be a feasible remote exercise intervention that effectively improves physical function in older adults and encourages post-intervention exercise continuation.