Strength Training Found Most Effective for Improving Sleep in Older Adults with Insomnia

A systematic review reveals strength training significantly enhances sleep quality, surpassing aerobic and combination exercises.

A study analyzed 25 trials with over 2,100 participants aged 60 and older, using the Global Pittsburgh Sleep Quality Index to measure sleep improvements.
Strength training improved sleep quality scores by 5.75 points, the highest among exercise types, compared to 3.76 points for aerobic exercise and 2.54 for combination exercises.
Exercise sessions typically lasted 50 minutes, occurred 2-3 times per week, and were conducted over an average of 14 weeks.
Strength training is accessible for most older adults, as it can be done at home using body weight, resistance bands, or household items as weights.
The study suggests strength training as a viable non-drug alternative to improve sleep, particularly for those who face barriers to traditional insomnia treatments like cognitive behavioral therapy.