Comparison of the effectiveness of short-daily (Micro-Workouts) and traditional resistance training on improving muscular strength and balance in elderly women with an emphasis on the prevention of work- and daily activity-related injuries

Mahmoudi  L; Ghafari  M; Bani Talebi  E

doi:10.18502/tkj.v17i3.20031

Mahmoudi L MSc, Department of Sport Sciences, Faculty of Literature and Humanities, Shahrekord University, Shahrekord, Iran
Ghafari M Assistant Professor of Exercise Physiology, Department of Sport Sciences, Faculty of Literature and Humanities, Shahrekord University, Shahrekord, Iran
Bani Talebi E Professor of Exercise Physiology, Department of Sport Sciences, Faculty of Sport Sciences, Shahrekord University, Shahrekord, Iran

DOI: https://doi.org/10.18502/tkj.v17i3.20031

Keywords: Aging, Short-Daily resistance training, Traditional resistance training, Balance, Muscular strength.

Abstract

Introduction: As the population of seniors increases and they engage actively in society; it is crucial to maintain physical health and avoid injuries caused by reduced strength and balance. Resistance training is recognized as one of the most effective strategies for improving musculoskeletal health and preventing falls. This study aimed to compare the effectiveness of short-daily (micro-workout) and traditional resistance training programs in improving muscular strength and balance in elderly women

.Materials and Methods: This quasi-experimental study employed a pretest–posttest design including a control group. Forty-five elderly women (aged 60–75 years) were randomly divided into three groups: short-daily training, traditional training, and control group. The short-daily group performed 20-minute resistance workouts using bodyweight and elastic bands at moderate intensity (RPE 12–14) daily, whereas the traditional group participated in three 60-minute sessions per week at the same intensity. Muscular strength was assessed using a hand dynamometer, while balance was evaluated using the Berg Balance Scale (BBS) and the Timed Up and Go (TUG) test. Data were analyzed using repeated-measures ANOVA.

Results: Results indicated that both exercise interventions significantly improved muscular strength (p < 0.05) and balance (p < 0.01) compared with the control group, with no significant differences observed between the two training protocols (p > 0.05).

Conclusion: Overall, both short-daily and traditional resistance training programs effectively enhanced strength and balance in elderly women. Given its simplicity, time efficiency, and accessibility, the short-daily protocol can serve as a practical and sustainable approach to promote physical health and prevent fall-related injuries in older adults.