Effects of Different Weekly Sets-Equated Resistance Training Frequencies on Muscular Strength, Muscle Mass, and Body Fat in Older Women
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Fábio Luiz Cheche Pina ; João Pedro Nunes ; Brad J. Schoenfeld ; Matheus Amarante do Nascimento ; Aline Mendes Gerage ; Renata Selvatici Borges Januário ; Nelson H. Carneiro [1] ; Edilson Serpeloni Cyrino ; Arli Ramos de Oliveira
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[1] Universidade Estadual de Londrina
Universidade Estadual de Londrina
Brasil
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- Localización: Journal of strength and conditioning research: the research journal of the NSCA, ISSN 1064-8011, Vol. 34, Nº. 10, 2020, págs. 2990-2995
- Idioma: inglés
- Texto completo no disponible (Saber más ...)
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Resumen
The aim of this study was to analyze the effects of different resistance training (RT) frequencies (2 vs. 3 times per week) with an equivalent number of weekly sets performed between conditions on muscular strength and body composition in older women. Forty-seven older women (65 +/- 4 years) were divided into 2 groups that performed a 12-week RT program either 2 (G2x and 3 sets) or 3 (G3x and 2 sets) times per week. The groups were evaluated before and after study on measures of body composition through dual-energy x-ray absorptiometry, and muscular strength through one repetition maximum (1RM) testing. Lean soft tissue was significantly increased in both groups (G2x = +1.7%, G3x = +1.7%), while only G3x reduced body fat after the intervention period (G2x = -0.7%, G3x = -2.9%). Similarly, significant increases were noted between conditions for 1RM scores in bench press (G2x = +11.8%, G3x = +11.9%) and knee extension (G2x = +17.4%, G3x = +10.8%). The results indicate that performing 2 or 3 RT sessions per week promotes similar improvements in muscular outcomes, while training more frequently may reduce body fat after 12 weeks of weekly sets-equated RT in untrained older women.
