Efeito do treinamento de força com séries simples ou múltiplas na força e massa muscular de idosos: uma revisão bibliográfica sistemática

Abstract

Numerous changes in the body accompany the aging process. On the other hand, strength training is a

fundamental tool in preventing and maintaining the quality of life related to health and functionality and reducing neuromuscular damage caused by aging. The benefits of this type of physical exercise depend on the combination of several training variables, but the volume has been shown to be a variable with great relevance for strength gains and muscle hypertrophy. Therefore, this study aimed to review the literature on the effects of the variable volume of traditional strength training on strength and muscle mass in older adults to show the effects found in studies that compared different training volumes. The structure search was performed in September 2022, using descriptors and keywords in the PubMed database and manually in the reference lists of included studies. The eligibility process for titles and abstracts, full text, and extraction was performed individually by the student and checked by the supervisor. In total, 1650 studies were found, but only seven met the inclusion criteria, contemplating the public aged 60 years or older, comparing volumes of traditional strength training in strength and muscle mass outcomes. The quality of the studies evaluated by the Pedro scale showed an average of 5 points out of 10. Regarding the characteristics, all studies compared 1 x 3 sets of strength exercises, the vast majority for women, with evaluations for both upper limbs and lower, or lower only, with a maximum limit of 20 weeks of training. The main findings of the studies point out that during the initial weeks until approximately 13 weeks, single sets and multiple sets promote similar gains in maximum dynamic strength and muscle mass. However, after 20 weeks of training, multiple sets are more effective, especially for the lower limbs.