BACKGROUND: Combining strength training (ST) with unstable surfaces (US) is a promising complementary approach to traditional ST to optimize muscle strength and balance in different populations. OBJECTIVE(S): To evaluate the effects of traditional ST and ST+US on grip strength, flexibility and quality of life in older women. METHOD(S): Fifty-eight older women were randomly assigned into ST (n = 22), ST+US (n = 22) or control (n = 14) group. Exercise groups performed whole-body, moderate-intensity strength exercises, thrice a week during 24-weeks. ST+US participants performed the same exercise prescription progressively adding unstable surfaces and devices. Dependent variables (grip strength, flexibility and health-related quality of life) were measured at baseline, 12-weeks and after 24-weeks of intervention. RESULT(S): At completion of 24-weeks, compared with control group, traditional ST promote flexibility gains (SRT +5.42 cm (95% CI 1.01 to 9.83)). Both training regimes improved quality of life (ST +9.50 (95% CI 1.80 to 17.20); ST+US +15.23 (95%CI 7.37 to 23.08). No significant between-group difference was observed for grip strength at completion of the intervention. CONCLUSION(S): Traditional strength exercises were effective to improve flexibility and health-related quality of life among healthy older women. Combining unstable devices with traditional exercise did not provide additional gains in order to promote flexibility and quality of life.

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