HIIT Effective in Preserving Physical Function and Preventing Sarcopenia in Older Adults: Study
A large-scale, 5-year clinical trial from the Generation 100 study in Norway has found that high-intensity interval training (HIIT) is more effective than moderate-intensity continuous training (MICT) and standard physical activity guidelines in preserving grip strength and gait speed, key indicators of sarcopenia, in relatively healthy older adults. The study was published in the Journal of Cachexia Sarcopenia and Muscle by Guro B. and colleagues.
The findings highlight the importance of incorporating HIIT into strategies aimed at delaying or preventing functional decline, along with supportive measures to ensure long-term adherence across diverse older populations.
A strict 1:1:2 randomization process was used, with sex and living arrangements being considered for better balance within the sample group. The subjects were in excellent condition initially: the average age was 72 years old, half of them were female, and over 90% rated their general health as good or very good. During the five years, the clinical measurements were monitored using the guidelines set forth by the European Working Group on Sarcopenia in Older People. The intention-to-treat linear mixed model was used to analyze the changes that occurred in the first year, third year, and fifth year of the study period. Using this approach helped the researchers to evaluate not just the muscle mass but also its functional capability based on gait and grip tests.
Key findings:
The HIIT group outperformed others clearly. Specifically, the decrease in grip strength at Year 1 was much smaller in the HIIT group compared to the control group, by 0.98 kg (p < 0.001).
Even at Year 3, HIIT participants had an advantage, although a smaller one – 0.03 kg difference compared to the control group (p = 0.016).
The same can be said about physical performance, as assessed by gait speed, where the increase in speed at Year 3 was slightly higher in the HIIT group by 0.01 m/s compared to the estimated decrease of 0.03 m/s in the control group (p = 0.016).
In Year 5, although all groups saw some decline, HIIT participants were the least affected among others.
The risk of developing sarcopenia, as measured in terms of Odds Ratio (OR), was reduced in HIIT participants by almost half at Year 3 (OR 0.51), and even lower at Year 5 (OR 0.47).
The MICT group showed no statistical advantage over the control group.
The current investigation indicates that apart from being effective against cardiovascular disease, HIIT also provides positive effects in terms of increased muscle strength and athletic performance among relatively healthy elderly subjects. This study connects the concepts of cardiorespiratory and musculoskeletal health together, showing that HIIT is a versatile means of staying fit throughout one’s life span. Through significantly decreasing the probability of developing clinically diagnosed sarcopenia, HIIT proves itself to be the best way of making sure that the “golden years” are filled with mobility and strength.
Reference:
Stene, G. B., Lequerica, M. J., Stensvold, D., Balstad, T. R., Lydersen, S., Wisløff, U., & Helbostad, J. L. (2026). Effects of 5 Years of Aerobic Exercise on Sarcopenia in Older Adults-Secondary Outcomes of the Generation 100 Study. Journal of cachexia, sarcopenia and muscle, 17(2), e70279. https://doi.org/10.1002/jcsm.70279
