Overall , home-based resistance exercise  can improve both strength and functional ability , but the improvements are generally small .
The intensity of the exercises might not progress sufficiently enough to produce large improvements in strength as a result of less supervision or a lack of motivation to increase the intensity further
Home-based resistance exercise is commonly used for individuals who might not have access or the ability to use traditional resistance exercise .
However , the extent to which home-based resistance exercise can improve both strength and functional ability has not been investigated in healthy older individuals using a systematic analysis .
Low-Load High Volume Resistance Exercise Stimulates Muscle Protein Synthesis More Than High-Load Low Volume Resistance Exercise in Young Men
Background We aim ed to determine the effect of resistance exercise intensity ( % 1 repetition maximum—1RM ) and volume on muscle protein synthesis , anabolic signaling , and myogenic gene expression . Methodology /Principal Findings Fifteen men ( 21±1 years ; BMI = 24.1±0.8 kg/m2 ) performed 4 sets of unilateral leg extension exercise at different exercise loads and /or volumes : 90 % of repetition maximum ( 1RM ) until volitional failure ( 90FAIL ) , 30 % 1RM work-matched to 90%FAIL ( 30WM ) , or 30 % 1RM performed until volitional failure ( 30FAIL ) . Infusion of [ ring-13C6 ] phenylalanine with biopsies was used to measure rates of mixed ( MIX ) , myofibrillar ( MYO ) , and sarcoplasmic ( SARC ) protein synthesis at rest , and 4 h and 24 h after exercise . Exercise at 30WM induced a significant increase above rest in MIX ( 121 % ) and MYO ( 87 % ) protein synthesis at 4 h post-exercise and but at 24 h in the MIX only . The increase in the rate of protein synthesis in MIX and MYO at 4 h post-exercise with 90FAIL and 30FAIL was greater than 30WM , with no difference between these conditions ; however , MYO remained elevated ( 199 % ) above rest at 24 h only in 30FAIL . There was a significant increase in AktSer473 at 24h in all conditions ( P = 0.023 ) and mTORSer2448 phosphorylation at 4 h post-exercise ( P = 0.025 ) . Phosporylation of Erk1/2Tyr202/204 , p70S6KThr389 , and 4E-BP1Thr37/46 increased significantly ( P<0.05 ) only in the 30FAIL condition at 4 h post-exercise , whereas , 4E-BP1Thr37/46 phosphorylation was greater 24 h after exercise than at rest in both 90FAIL ( 237 % ) and 30FAIL ( 312 % ) conditions . Pax7 mRNA expression increased at 24 h post-exercise ( P = 0.02 ) regardless of condition . The mRNA expression of MyoD and myogenin were consistently elevated in the 30FAIL condition . Conclusions / Significance These results suggest that low-load high volume resistance exercise is more effective in inducing acute muscle anabolism than high-load low volume or work matched resistance exercise modes
Overall , home-based resistance exercise  can improve both strength and functional ability , but the improvements are generally small .
The intensity of the exercises might not progress sufficiently enough to produce large improvements in strength as a result of less supervision or a lack of motivation to increase the intensity further
Home-based resistance exercise is commonly used for individuals who might not have access or the ability to use traditional resistance exercise .
However , the extent to which home-based resistance exercise can improve both strength and functional ability has not been investigated in healthy older individuals using a systematic analysis .