Physical exercises with free weights and elastic bands can improve body composition parameters in postmenopausal women

OBJECTIVE: The aim of this study was to assess the impact of a program of supervised physical exercises (WEB protocol) versus home-based exercises on body composition (lean mass and fat mass) in postmenopausal women. METHODS: The initial sample comprised 60 women who were randomized into two groups. After exclusion, the final randomized sample included a supervised group (n = 16; mean age, 66.4 ± 6.5 y) and a home group (n = 18; mean age, 68.2 ± 6.0 y). Both groups underwent a 12-month intervention with physical exercises, including muscle impact exercises and strength and stretching consisting of two weekly sessions of 60 minutes. Body composition was determined by densitometry. RESULTS: The supervised group exhibited increased lean mass in the upper limbs (P = 0.003) and lower limbs (P = 0.011), total lean tissue (P = 0.015), and appendicular lean mass index (P = 0.001) compared with baseline. The home group exhibited no differences in the lean mass assessments. CONCLUSIONS: Our results suggest that regular supervised physical exercises with free weights and elastic bands can promote greater improvements in lean body mass than unsupervised exercises in postmenopausal women.