Cycling on a mechanically braked cycle ergometer was used as a novel approach to compare the effects of 3 different 16-week resistance-training programs on isometric force, power output and selected functional abilities in 31 healthy 65-74 year-old women. Training was conducted 3 times a week. During each session, individuals of the "speed" group performed 8 sets of 16 pedal revolutions at 40% of the maximal resistance to complete two revolutions (2RM), "strength" 8 sets of 8 revolutions at 80% of 2RM and "combination" 4 sets of 16 revolutions at 40% and 4 sets of 8 revolutions at 80% of 2RM. During each set, all participants were required to pedal as fast as possible with a 2-min interval between sets. All training groups significantly increased force, power and functional abilities (maximal treadmill walking speed, vertical jumping and box stepping) at week 8 (in the range from 6.5% to 20.8%) with no further improvement at week 16 (except maximal treadmill walking speed), but no significant differences were observed between the 3 groups. The novel approach to performing both low and high resistance training, based on the use of a cycle ergometer, has been shown to be effective in improving, strength, power and functional abilities in a group of healthy women. Even fit older women can still improve in functional abilities. Interestingly, the "high-speed" program and the "low-speed" program induced an increase in both power and strength of similar magnitude.