Longevity & AgingCreatine Plus High-Speed Resistance Training Boosts Brain and Body in Older Adults
A 16-week randomized controlled trial of 103 older adults tested two high-load, velocity-intentional resistance training programs — elastic bands versus water-based — combined with daily low-dose creatine (3g) or placebo. Both exercise modalities significantly improved BDNF levels, oxidative stress markers, inflammatory cytokines, strength, functional performance, and quality of life. Aquatic training was superior for reducing oxidative stress (F2-isoprostanes) and inflammation (TNF-α), while elastic-band training produced greater upper-limb strength gains. Creatine supplementation added complementary benefits across both modalities, boosting antioxidant enzyme activity (GPx), further lowering IL-6 and TNF-α, and enhancing strength. Even creatine alone — without exercise — reduced oxidative stress and improved self-reported health. These findings support combining high-speed resistance exercise with creatine as a practical, multi-targeted strategy for healthy aging.
