Prevention of sarcopenia in the elderly using strength training

Abstract

This article presents the results of a study aimed at developing and experimentally validating a strength training program for the prevention of sarcopenia in the elderly. Based on an analysis of scientific literature, the mechanisms, methods, and effectiveness of various methods for preventing sarcopenia using strength training are summarized. The experimental portion of the study consisted of a definitive (n=12) and formative (n=12) experiment involving male subjects aged 62-64 years. A special set of strength exercises for the prevention of sarcopenia in the elderly was developed, along with a substantiation of the basic principles of organizing strength training. The experiment, using criteria such as handgrip strength and lean muscle mass index, demonstrated the effectiveness of the developed strength training program. The set of strength exercises presented in this article is a practical resource for adaptive physical education specialists working with elderly individuals with sarcopenia and will also be informative for specialists standardizing approaches to strength training in future sarcopenia research.