Resistance training provides many benefits to the older population, and it is considered one of the most effective ways to counter-attack age-related sarcopenia and dynapenia disorders. This article evaluates the impacts of high, moderate, and low training intensities on muscle strength and functional mobility of older adults. A single-blinded factorial design for 12 weeks was conducted among 60 healthy older Malaysian women (>65 years). The authors assessed the Five times Sit to Stand (5STS), the Timed Up and Go test (TUG), and the 6 Minutes Walking Test (6MWT). The participants were randomly divided to the High- Intensity Group (HIT; n=15) (69.60 ± 3.68); Moderate-Intensity Group (MIT; n=15) (69.27 ± 3.41); Low-Intensity Training (LIT; n=15) (69.27 ± 1.94); and Control Group (CG; n=15) (68.67 ± 2.38). In terms of time, there is a statistically noticeable difference in the means of all the variables (p< .001). Moreover, a statistically significant connection between the intervention and time was seen on all the variables (p< .001). However, there was a statistically significant difference between the means of 5STS (P< .001) and TUG (P= .025) in the intervention groups, there was no statistically significant difference observed in 6MWT (P= .90). The results suggested that all of these intensities training are beneficial for improving muscle strength and functional mobility. In addition, the HIT is more effective in improving the 5STS, TUG, and 6MWT, as compared to the MIT, LIT, and CG. These findings revealed that HIT tends to result in greater improvement of muscle strength and mobility.

• Aartolahti, E., Lönnroos, E., Hartikainen, S., & Häkkinen, A. (2020). Long-term strength and balance training in prevention of decline in muscle strength and mobility in older adults. Aging Clinical and Experimental Research, 32(1), 59-66. https://doi.org/10.1007/s40520-019-01155-0

• Alfieri, F. M., Riberto, M., Gatz, L. S., Ribeiro, C. P. C., Lopes, J. A. F., & Battistella, L. R. (2012). Comparison of multisensory and strength training for postural control in the elderly. Clinical Interventions in Aging, 7, 119-125. https://doi.org/10.2147/CIA.S27747

• Barry, B. K., & Carson, R. G. (2004). The consequences of resistance training for movement control in older adults. Journals of Gerontology - Series A Biological Sciences and Medical Sciences, 59(7), 730-754. https://doi.org/10.1093/gerona/59.7.m730

• Bavaresco Gambassi, B., dos Santos, C. P. C., Queiroz, C., Mesquita, F., Santos, P. R., Furtado Almeida, A. E. A., Schwingel, P. A., & Furtado Almeida, F. de J. (2020). Effects of a four-exercise resistance training protocol on functional parameters in sedentary elderly women. Sport Sciences for Health, 16(1), 99-104. https://doi.org/10.1007/s11332-019-00579-5

• Bechshøft, R. L., Malmgaard-Clausen, N. M., Gliese, B., Beyer, N., Mackey, A. L., Andersen, J. L., Kjær, M., & Holm, L. (2017). Improved skeletal muscle mass and strength after heavy strength training in very old individuals. Experimental Gerontology, 92, 96-105. https://doi.org/10.1016/j.exger.2017.03.014

• Borde, R., Hortobágyi, T., & Granacher, U. (2015). Dose–Response relationships of resistance training in healthy old adults: A systematic review and meta-analysis. Sports Medicine, 45(12), 1693-1720. https://doi.org/10.1007/s40279-015-0385-9

• Buckinx, F., Gouspillou, G., Carvalho, L., Marcangeli, V., El Hajj Boutros, G., Dulac, M., Noirez, P., Morais, J., Gaudreau, P., & Aubertin-Leheudre, M. (2018). Effect of high-intensity interval training combined with L-Citrulline supplementation on functional capacities and muscle function in dynapenic-obese older adults. Journal of Clinical Medicine, 7(12), 561. https://doi.org/10.3390/jcm7120561

• Chetty, R., Stepner, M., Abraham, S., Lin, S., Scuderi, B., Turner, N., Bergeron, A., & Cutler, D. (2016). The association between income and life expectancy in the United States, 2001-2014. Journal of the American Medical Association, 315(16), 1750-1766. https://doi.org/10.1001/jama.2016.4226

• Cobbold, C. (2018). Battle of the sexes: Which is better for you, high- or low-intensity exercise? Journal of Sport and Health Science, 7(4), 429. https://doi.org/10.1016/j.jshs.2018.05.004

• Coetsee, C., & Terblanche, E. (2015). The time course of changes induced by resistance training and detraining on muscular and physical function in older adults. European Review of Aging and Physical Activity, 12(1), 1-8. https://doi.org/10.1186/s11556-015-0153-8

• Cruz-Jentoft, A. J., Bahat, G., Bauer, J., Boirie, Y., Bruyère, O., Cederholm, T., Cooper, C., Landi, F., Rolland, Y., Sayer, A. A., Schneider, S. M., Sieber, C. C., Topinkova, E., Vandewoude, M., Visser, M., Zamboni, M., Bautmans, I., Baeyens, J. P., Cesari, M., … Schols, J. (2019). Sarcopenia: Revised European consensus on definition and diagnosis. Age and Ageing, 48(1), 16-31. https://doi.org/10.1093/ageing/afy169

• De Melo, T. A., Duarte, A. C. M., Bezerra, T. S., França, F., Soares, N. S., & Brito, D. (2019). The five times sit-to-stand test: Safety and reliability with older intensive care unit patients at discharge. Revista Brasileira de Terapia Intensiva, 31(1), 27-33. https://doi.org/10.5935/0103-507X.20190006

• Delmonico, M. J., Harris, T. B., Visser, M., Park, S. W., Conroy, M. B., Velasquez-Mieyer, P., Boudreau, R., Manini, T. M., Nevitt, M., Newman, A. B., & Goodpaster, B. H. (2009). Longitudinal study of muscle strength, quality, and adipose tissue infiltration. American Journal of Clinical Nutrition, 90(6), 1579-1585. https://doi.org/10.3945/ajcn.2009.28047

• Dubois, A., Bihl, T., & Bresciani, J. P. (2019). Automatic measurement of fall risk indicators in timed up and go test. Informatics for Health and Social Care, 44(3), 237-245. https://doi.org/10.1080/17538157.2018.1496089

• Fragala, M. S., Cadore, E. L., Dorgo, S., Izquierdo, M., Kraemer, W. J., Peterson, M. D., & Ryan, E. D. (2019). Resistance training for older adults: Position statement from the national strength and conditioning association. Journal of Strength and Conditioning Research, 33(8), 2019-2052. https://doi.org/10.1519/jsc.0000000000003230

• Ghaffari, S., Pourafkari, L., Tajlil, A., Sahebihagh, M. H., Mohammadpoorasl, A., Tabrizi, J. S., Nader, N. D., & Azizi Zeinalhajlou, A. (2016). The prevalence, awareness and control rate of hypertension among elderly in northwest of Iran. Journal of Cardiovascular and Thoracic Research, 8(4), 176-182. https://doi.org/10.15171/jcvtr.2016.35

• Granacher, U., Lacroix, A., Muehlbauer, T., Roettger, K., & Gollhofer, A. (2013). Effects of core instability strength training on trunk muscle strength, spinal mobility, dynamic balance and functional mobility in older adults. Gerontology, 59(2), 105-113. https://doi.org/10.1159/000343152

• Gyasi, R. M., & Phillips, D. R. (2018). Gender, self-rated health and functional decline among community-dwelling older adults. Archives of Gerontology and Geriatrics, 77, 174-183. https://doi.org/10.1016/j.archger.2018.05.010

• Iddrisu, M. A., Senadjki, A., Mohd, S., Ramendran Subramaniam, C., Yip, C. Y., & Lau, L. S. (2020). The impact of HPB on elderly diseases (Diabetes mellitus, hypertension, hypercholesterolemia, minor stroke, kidney failure and heart problem): A logistic analysis. Ageing International, 45(2), 149-180. https://doi.org/10.1007/s12126-020-09368-9

• Idland, G., Sylliaas, H., Mengshoel, A. M., Pettersen, R., & Bergland, A. (2014). Progressive resistance training for community-dwelling women aged 90 or older; a single-subject experimental design. Disability and Rehabilitation, 36(15), 1240-1248. https://doi.org/10.3109/09638288.2013.837969

• Jaul, E., & Barron, J. (2017). Age-related diseases and clinical and public health implications for the 85 years old and over population. Frontiers in Public Health, 5, 335. https://doi.org/10.3389/fpubh.2017.00335

• Keating, C. J., Párraga Montilla, J., Latorre Román, P., & Del Castillo, R. M. (2020). Comparison of high-intensity interval training to moderate-intensity continuous training in older adults: A systematic review. Journal of Aging and Physical Activity, 28(5), 798-807. https://doi.org/10.1123/JAPA.2019-0111

• Kenayathulla, H. B., Alias, N., & Siraj, S. B. (2016). Malaysian elderly perceptions on contribution to human capital development. Actual Problems of Economics, 177(3), 284-291.

• Kim, H., Park, I., Lee, H., & Lee, O. (2016). The reliability and validity of gait speed with different walking pace and distances against general health, physical function, and chronic disease in aged adults. Journal of Exercise Nutrition & Biochemistry, 20(3), 46-50. https://doi.org/10.20463/jenb.2016.09.20.3.7

• Lai, C. C., Tu, Y. K., Wang, T. G., Huang, Y. T., & Chien, K. L. (2018). Effects of resistance training, endurance training and whole-body vibration on lean body mass, muscle strength and physical performance in older people: A systematic review and network meta-analysis. Age and Ageing, 47(3), 367-373. https://doi.org/10.1093/ageing/afy009

• Latham, N., Anderson, C., Bennett, D., & Stretton, C. (2003). Progressive resistance strength training for physical disability in older people. Physiotherapy, 89(6), 333. https://doi.org/10.1016/s0031-9406(05)60022-3

• Lavin, K. M., Roberts, B. M., Fry, C. S., Moro, T., Rasmussen, B. B., & Bamman, M. M. (2019). The importance of resistance exercise training to combat neuromuscular aging. Physiology, 34(2), 112-122. https://doi.org/10.1152/physiol.00044.2018

• Lichtenberg, T., Von Stengel, S., Sieber, C., & Kemmler, W. (2019). The favorable effects of a high-intensity resistance training on sarcopenia in older community-dwelling men with osteosarcopenia: The randomized controlled frost study. Clinical Interventions in Aging, 14, 2173-2186. https://doi.org/10.2147/CIA.S225618

• Liguori, G., American College Sports Medicine, & others. (2020). ACSM’s guidelines for exercise testing and prescription (10th ed.). Lippincott Williams & Wilkins.

• Liu, C. J., Changa, W. P., De Carvalho, I. A., Savagea, K. E. L., Radforda, L. W., & Thiyagarajan, J. A. (2017). Effects of physical exercise in older adults with reduced physical capacity: Meta-analysis of resistance exercise and multimodal exercise. International Journal of Rehabilitation Research, 40(4), 303-314. https://doi.org/10.1097/MRR.0000000000000249

• Lustosa, L. P., Silva, J. P., Coelho, F. M., Pereira, D. S. M., Parentoni, A. N., & Pereira, L. S. M. (2011). Impact of resistance exercise program on functional capacity and muscular strength of knee extensor in pre-frail community-dwelling older women: A randomized crossover trial. Revista Brasileira de Fisioterapia, 15(4), 318-324. https://doi.org/10.1590/s1413-35552011000400010

• Lyons, A. C., Grable, J. E., & Joo, S. H. (2018). A cross-country analysis of population aging and financial security. Journal of the Economics of Ageing, 12, 96-117. https://doi.org/10.1016/j.jeoa.2018.03.001

• Marcos-Pardo, P. J., Orquin-Castrillón, F. J., Gea-García, G. M., Menayo-Antúnez, R., González-Gálvez, N., Vale, R. G. de S., & Martínez-Rodríguez, A. (2019). Effects of a moderate-to-high intensity resistance circuit training on fat mass, functional capacity, muscular strength, and quality of life in elderly: A randomized controlled trial. Scientific Reports, 9(1), 1-12. https://doi.org/10.1038/s41598-019-44329-6

• McLeod, J. C., Stokes, T., & Phillips, S. M. (2019). Resistance exercise training as a primary countermeasure to age-related chronic disease. Frontiers in Physiology, 10(JUN), 645. https://doi.org/10.3389/fphys.2019.00645

• Miller, R. M., Bemben, D. A., & Bemben, M. G. (2021). The influence of sex, training intensity, and frequency on muscular adaptations to 40 weeks of resistance exercise in older adults. Experimental Gerontology, 143, Article 111174. https://doi.org/10.1016/j.exger.2020.111174

• Moro, T., Tinsley, G., Bianco, A., Gottardi, A., Gottardi, G. B., Faggian, D., Plebani, M., Marcolin, G., & Paoli, A. (2017). High intensity interval resistance training (HIIRT) in older adults: Effects on body composition, strength, anabolic hormones and blood lipids. Experimental Gerontology, 98, 91-98. https://doi.org/10.1016/j.exger.2017.08.015

• Müller, D. C., Izquierdo, M., Boeno, F. P., Aagaard, P., Teodoro, J. L., Grazioli, R., Radaelli, R., Bayer, H., Neske, R., Pinto, R. S., & Cadore, E. L. (2020). Adaptations in mechanical muscle function, muscle morphology, and aerobic power to high-intensity endurance training combined with either traditional or power strength training in older adults: a randomized clinical trial. European Journal of Applied Physiology, 120(5), 1165-1177. https://doi.org/10.1007/s00421-020-04355-z

• Nascimento, C. M., Ingles, M., Salvador-Pascual, A., Cominetti, M. R., Gomez-Cabrera, M. C., & Viña, J. (2019). Sarcopenia, frailty and their prevention by exercise. Free Radical Biology and Medicine, 132, 42-49. https://doi.org/10.1016/j.freeradbiomed.2018.08.035

• Nicholson, V. P., McKean, M. R., & Burkett, B. J. (2015). Low-load high-repetition resistance training improves strength and gait speed in middle-aged and older adults. Journal of Science and Medicine in Sport, 18(5), 596-600. https://doi.org/10.1016/j.jsams.2014.07.018

• Nicklas, B. J., Chmelo, E., Delbono, O., Carr, J. J., Lyles, M. F., & Marsh, A. P. (2015). Effects of resistance training with and without caloric restriction on physical function and mobility in overweight and obese older adults: A randomized controlled trial. American Journal of Clinical Nutrition, 101(5), 991-999. https://doi.org/10.3945/ajcn.114.105270

• Papa, E. V., Dong, X., & Hassan, M. (2017). Resistance training for activity limitations in older adults with skeletal muscle function deficits: A systematic review. Clinical Interventions in Aging, 12, 955-961. https://doi.org/10.2147/CIA.S104674

• Park, M. J., Cho, J. H., Chang, Y., Moon, J. Y., Park, S., Park, T. S., & Lee, Y. S. (2020). Factors for predicting noninvasive ventilation failure in elderly patients with respiratory failure. Journal of Clinical Medicine, 9(7), 2116. https://doi.org/10.3390/jcm9072116

• Park, S. H. (2018). Tools for assessing fall risk in the elderly: a systematic review and meta-analysis. Aging Clinical and Experimental Research, 30(1), 1-16. https://doi.org/10.1007/s40520-017-0749-0

• Peterson, M. D., Rhea, M. R., Sen, A., & Gordon, P. M. (2010). Resistance exercise for muscular strength in older adults: A meta-analysis. Ageing Research Reviews, 9(3), 226-237. https://doi.org/10.1016/j.arr.2010.03.004

• Pinto, R. S., Correa, C. S., Radaelli, R., Cadore, E. L., Brown, L. E., & Bottaro, M. (2014). Short-term strength training improves muscle quality and functional capacity of elderly women. Age, 36(1), 365-372. https://doi.org/10.1007/s11357-013-9567-2

• Raymond, M. J., Bramley-Tzerefos, R. E., Jeffs, K. J., Winter, A., & Holland, A. E. (2013). Systematic review of high-intensity progressive resistance strength training of the lower limb compared with other intensities of strength training in older adults. Archives of Physical Medicine and Rehabilitation, 94(8), 1458-1472. https://doi.org/10.1016/j.apmr.2013.02.022

• Reynaud, C., & Miccoli, S. (2019). Population ageing in Italy after the 2008 economic crisis: A demographic approach. Futures, 105, 17-26. https://doi.org/10.1016/j.futures.2018.07.011

• Ribeiro, A. S., Picoloto, A., Nunes, J. P., Bezerra, E. S., Schoendeld, B. J., & Cyrino, E. S. (2020). Effects of different resistance training loads on the muscle quality index in older women. Journal of Strength and Conditioning Research. https://doi.org/10.1519/jsc.0000000000003667

• Rubenstein, L. Z. (2006). Falls in older people: Epidemiology, risk factors and strategies for prevention. Age and Ageing, 35(SUPPL.2), ii37-ii41. https://doi.org/10.1093/ageing/afl084

• Sahin, U. K., Kirdi, N., Bozoglu, E., Meric, A., Buyukturan, G., Ozturk, A., & Doruk, H. (2018). Effect of low-intensity versus high-intensity resistance training on the functioning of the institutionalized frail elderly. International Journal of Rehabilitation Research, 41(3), 211-217. https://doi.org/10.1097/MRR.0000000000000285

• Sebastião, E., Sandroff, B. M., Learmonth, Y. C., & Motl, R. W. (2016). Validity of the Timed Up and Go Test as a measure of functional mobility in persons with multiple sclerosis. Archives of Physical Medicine and Rehabilitation, 97(7), 1072-1077. https://doi.org/10.1016/j.apmr.2015.12.031

• Seynnes, O., Singh, M. A. F., Hue, O., Pras, P., Legros, P., & Bernard, P. L. (2004). Physiological and functional responses to low-moderate versus high-intensity progressive resistance training in frail elders. Journals of Gerontology - Series A Biological Sciences and Medical Sciences, 59(5), 503-509. https://doi.org/10.1093/gerona/59.5.m503

• Silva, N. L., Oliveira, R. B., Fleck, S. J., Leon, A. C. M. P., & Farinatti, P. (2014). Influence of strength training variables on strength gains in adults over 55 years-old: A meta-analysis of dose-response relationships. Journal of Science and Medicine in Sport, 17(3), 337-344. https://doi.org/10.1016/j.jsams.2013.05.009

• Steib, S., Schoene, D., & Pfeifer, K. (2010). Dose-response relationship of resistance training in older adults: A meta-analysis. Medicine and Science in Sports and Exercise, 42(5), 902-914. https://doi.org/10.1249/MSS.0b013e3181c34465

• Sylliaas, H., Brovold, T., Wyller, T. B., & Bergland, A. (2011). Progressive strength training in older patients after hip fracture: A randomised controlled trial. Age and Ageing, 40(2), 221-227. https://doi.org/10.1093/ageing/afq167

• Tavoian, D., Russ, D. W., Consitt, L. A., & Clark, B. C. (2020). Perspective: Pragmatic exercise recommendations for older adults: The case for emphasizing resistance training. Frontiers in Physiology, 11, 799. https://doi.org/10.3389/fphys.2020.00799

• Tournadre, A., Vial, G., Capel, F., Soubrier, M., & Spine, Y. B. (2019). Sarcopenia. Elsevier, 2019(86), 309-314. https://doi.org/https://doi.org/10.1016/j.jbspin.2018.08.001

• United Nations. (2019). World population prospects 2019: Highlights. In United Nations Publication, (141), 49-78. http://www.ncbi.nlm.nih.gov/pubmed/12283219

• Van Breukelen, G. J. P. (2006). ANCOVA versus change from baseline had more power in randomized studies and more bias in nonrandomized studies. Journal of Clinical Epidemiology, 59(9), 920-925. https://doi.org/10.1016/j.jclinepi.2006.02.007

• Vickers, A. J., & Altman, D. G. (2001). Statistics Notes: Analysing controlled trials with baseline and follow up measurements. BMJ, 323(7321), 1123-1124. https://doi.org/10.1136/bmj.323.7321.1123

• Watson, S. L., Weeks, B. K., Weis, L. J., Horan, S. A., & Beck, B. R. (2015). Heavy resistance training is safe and improves bone, function, and stature in postmenopausal women with low to very low bone mass: novel early findings from the LIFTMOR trial. Osteoporosis International, 26(12), 2889-2894. https://doi.org/10.1007/s00198-015-3263-2

• World Health Organization. (2019). Noncommunicable diseases. https://www.who.int/gho/ncd/en/

• Wu, H., & Ouyang, P. (2017). Fall prevalence, time trend and its related risk factors among elderly people in China. Archives of Gerontology and Geriatrics, 73, 294-299. https://doi.org/10.1016/j.archger.2017.08.009

• Yamada, M., Arai, H., Uemura, K., Mori, S., Nagai, K., Tanaka, B., Terasaki, Y., Iguchi, M., & Aoyama, T. (2011). Effect of resistance training on physical performance and fear of falling in elderly with different levels of physical well-being. Age and Ageing, 40(5), 637-641. https://doi.org/10.1093/ageing/afr068

• Zamzamy Sormin, M. K., Sihombing, P., Amalia, A., Wanto, A., Hartama, D., & Chan, D. M. (2019). Predictions of world population life expectancy using cyclical order weight / bias. Journal of Physics: Conference Series, 1255(1), Article 012017. https://doi.org/10.1088/1742-6596/1255/1/012017