The Effect of Wall Exercises on Isometric Muscle Endurance in Women Aged 50–55 Years

Abstract

Wall exercises are considered an effective, safe, and economical training method that can contribute to improving muscle strength and enhancing physical fitness, especially among older women. These exercises provide joint support, reduce the risk of falling, and help develop static muscle endurance, which plays an important role in maintaining the efficiency of the muscular system. The study aimed to identify the effect of wall exercises on the static muscle contraction endurance of the most important muscles in women aged 50–55 years.
The experimental method was used through a two-group pre-test and post-test design. The research sample consisted of 18 female trainees aged 50–55 years who were purposefully selected and randomly divided into an experimental group and a control group, with 9 participants in each group. Pre-tests were conducted under standardized conditions. The experimental group performed wall exercises during the main part of the training session for three days per week (Sunday, Tuesday, and Thursday) for one hour per session, including 20 minutes of wall exercises. The training program applied gradual progression, variation between exercises, and alternation of muscle groups according to performance time and stability.
After completing the training program, post-tests were conducted and the data were analyzed. The results showed that the experimental group achieved significant improvement compared with the control group in static muscle contraction endurance tests. This indicates the effectiveness of wall exercises in developing muscular endurance and improving the function of major muscle groups in a balanced manner.
The study recommends adopting wall exercises within training programs for older women and other groups due to their positive effects on physical fitness and health. The study also emphasizes the importance of core, abdominal, and back exercises to enhance overall physical fitness and support healthy aging, contributing to the achievement of the Sustainable Development Goal related to good health and well-being.