An 8-Week Intervention Comparing Two Resistance Training Methods to Enhance Activities of Daily Living and Well-being in Healthy Older Adults.

Participants will complete two familiarisation sessions in Week 1, with each session lasting approximately 1 hour. They will then complete three testing sessions, each lasting approximately 2–2.5 hours, at three time points: Week 2, pre-control; Week 6, pre-intervention; and Week 15, post-intervention. During the familiarisation sessions, participants will be instructed to become familiar with the testing procedures and exercises included in the training program. These will include the Sensory Organisation Test, Repeated Chair Rise, Time Up and Go Test, 400-walk Test, leg press, chest press, lat pulldown, leg extension, seated row, and leg curl. All participants will complete a three-week control period from Weeks 3 to 5 to establish stable baseline measures. During this period, they will be instructed to maintain their usual physical activities and avoid engaging in any form of resistance training. Following the control period, participants assigned to the intervention group will commence a face-to-face resistance training program at the Vario Health Clinic at Edith Cowan University, Perth, Western Australia. The exercise program will run for 8 weeks, from Weeks 7 to 14, with sessions conducted twice per week. Each session will last approximately 1 hour, with a minimum of 48 hours between training sessions. All sessions will be performed using resistance training machines under strict in-person supervision by qualified instructors to ensure proper technique and minimise injury risk. The intervention group will follow a velocity-based training (VBT) protocol, in which participants will complete repetitions until movement velocity decreases by more than 30% relative to the fastest repetition within the set. Participants will perform three sets of six exercises: chest press, leg press, lateral pulldown, seated leg curl, seated row, and leg extension. They are instructed to control the eccentric phase of each exercise and complete the concentric phase as fast as possible. Training load is autoregulated using a 30% velocity-loss threshold. If a participant completes 10 repetitions without reaching the 30% threshold, the training load will be increased; if the threshold is reached before 10 repetitions, the load will be decreased. Real-time visual and verbal velocity feedback will be provided via a tablet synced with an Enode device. To ensure adherence, instructors will record attendance, sets, and repetitions in a training log, and provide strong verbal encouragement. Participants who miss sessions will attend make-up sessions, and only those who complete at least 80% of the prescribed sessions will be included in the final analysis.