Background: Sarcopenia is a syndrome associated with aging that causes progressive loss of skeletal muscle mass and muscle function. In this pilot study, we compared the effectiveness of elastic band training regarding group-based dance on fat mass, fat-free mass, handgrip strength (HGS; dominant and non-dominant hand), leg strength, timed up-and-go (TUG) and walking speed in older women with sarcopenia.

Methods: This is a randomized controlled trial, single-blind, repeated measures of parallel groups (elastic band group: EBG, n = 21; group-based dance: GBD, n = 19), and a quantitative methodology. Three 60-minute sessions per week for 12 weeks were dedicated to the interventions with pre- and post-assessments. A two-factor mixed analysis of variance (ANOVA) model with repeated measures was performed to measure the group×time effect.

Results: A significant interaction revealed for fat-free mass (F(1,16)= 18.91; p < 0.001; EBG + 10.9% vs. GBD - 1.97%), HGS dominant hand (F(1,16)= 7.44; p = 0.014; EBG + 10.9% vs. GBD + 0.59%), HGS non-dominant hand (F(1,16)= 6.41; p = 0.022; EBG + 10.21% vs. GBD + 3.80%), leg strength (F(1,16)= 17.98; p < 0.001; EBG + 9.1% vs. GBD + 3.83%), TUG (F(1,16)= 7.52; p = 0.014; EBG - 14.7% vs. GBD - 1.0%) and walking speed (F(1,16) = 6.40; p = 0.019; EBG - 7.6% vs. GBD - 4.35%) in favor of EBG.

Conclusion: Elastic band training produces significantly greater responses on physical-functional performance regarding group-based dance in older women with sarcopenia. On the other hand, the EBG revealed a significant improvement in fat-free mass and upper and lower limb muscle strength, as well as a significant decrease time in TUG, and walking speed. Elastic band exercise is a safe, easy, affordable, and effective physical activity strategy, according to the findings.