Resistance Training and Healthy Aging: Effects on Sarcopenia, Cognitive Function and Quality of Life - A Narrative Review
DOI:
https://doi.org/10.12775/QS.2026.76.75380Keywords
resistence training, healthy aging, sarcopenia, muscle strength, cognitive function, quality of life, older adults, frailty, physical performanceAbstract
Background. Population aging causes loss of muscle strength, mass and functional reserve, increasing the risk of sarcopenia, frailty, falls, disability and lower quality of life. Resistance training is a documented non-pharmacological strategy for preserving musculoskeletal function and may support cognition and well-being.
Aim. To summarize evidence on resistance training in healthy aging, focusing on sarcopenia, cognition and quality of life.
Material and methods. PubMed/MEDLINE sources were reviewed, prioritizing consensus documents, randomized trials, systematic reviews and meta-analyses.
Results. Sarcopenia is defined mainly by low muscle strength; low muscle quantity or quality confirms diagnosis, and poor physical performance indicates severe disease. Progressive resistance training improves strength and function in older adults. In sarcopenia, meta-analyses show benefits for handgrip strength, gait speed and sit-to-stand performance, with variable effects on muscle mass and quality of life. Cognitive effects are promising but inconsistent, with possible benefits for global cognition and memory.
Conclusions. Resistance training is a core healthy-aging intervention and first-line non-pharmacological strategy for sarcopenia. Strongest evidence concerns strength and physical function; cognitive and quality-of-life effects are relevant but less uniform. Safe use requires individualized progression, supervision, fall-risk reduction and nutrition or aerobic/balance exercise.
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Copyright (c) 2026 Maksymilian Sito, Kinga Zachar, Filip Jurkowski, Łukasz Wójcik, Natalia Gawron, Hubert Tomasz Bojanowski, Aleksandra Dobracka, Zuzanna Marczak, Monika Jarowicz, Jędrzej Czmyr
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