Effects of two versus three weekly sessions of low-load elastic band resistance training on functional fitness and metabolic biomarkers in older adults: a randomized controlled trial

Background Resistance training is recognized as an effective way to improve muscle strength, metabolic health, and functional fitness in older adults. However, there is little agreement on the ideal number of resistance training sessions per week. It is important to clarify the comparative effects of various training frequencies, especially with accessible low-load methods like elastic bands, to create practical and effective exercise recommendations for this population. Methods This study compared the effects of two (2 sessions/week;2SW) versus three (3 sessions/week;3SW) low-load elastic band resistance training sessions over 12 weeks on metabolic biomarkers and functional fitness in elderly women. Eighty-two women (75.1 ± 8.6 years) were randomly assigned to 2SW ( n = 41) or 3SW ( n = 41) groups. In this single blind randomized controlled trial, both groups performed equal training volume per session:2 sets of 12–15 repetitions at 40–50% one-repetition maximum using elastic bands. Metabolic biomarkers (fasting glucose, triglycerides, total cholesterol, HDL, LDL) and functional fitness (Chair Sit-and-Reach, 2-min Step Test, 30-s Chair Stand, 30-s Arm Curl, Back Scratch, 2.4-meter Up-and-Go) in addition with handgrip strength were assessed before and after the intervention. Adherence exceeded 90% in both groups. Results Baseline measures were similar between groups ( p > 0.05). Both groups improved significantly in 30-s Chair Stand, 2-min Step test, Arm Curl, Chair Sit-and-Reach, Back Scratch, and Handgrip Strength. 2.4-meter Up-and-Go test improved only in the 2SW group. The 3SW group showed greater increases in handgrip strength (+ 28% vs. +7%) and HDL cholesterol (+ 9% vs. +1%), while total cholesterol and LDL reductions were comparable between groups ( p < 0.05). No significant changes occurred in fasting glucose or triglycerides. Conclusion Findings indicate that both two and three low-load elastic band resistance training sessions per week significantly enhance handgrip strength, functional fitness and several metabolic biomarkers profile, with three sessions providing additional benefits in muscle strength and HDL cholesterol.