title: Effect of resistance training on women's strength/power and occupational performances.
abstract: OBJECTIVE
  The effects of resistance training programs on strength, power, and military occupational task performances in women were examined.
  
  
  METHODS
  Untrained women aged (mean +/- SD) 23 +/- 4 yr were matched and randomly placed in total- (TP, N = 17 and TH, N = 18) or upper-body resistance training (UP, N = 18 and UH, N = 15), field (FLD, N = 14), or aerobic training groups (AER, N = 11). Two periodized resistance training programs (with supplemental aerobic training) emphasized explosive exercise movements using 3- to 8-RM training loads (TP, UP), whereas the other two emphasized slower exercise movements using 8- to 12-RM loads (TH, UH). The FLD group performed plyometric and partner exercises. Subjects were tested for body composition, strength, power, endurance, maximal and repetitive box lift, 2-mile loaded run, and U.S. Army Physical Fitness Tests before (T0) and after 3 (T3) and 6 months of training (T6). For comparison, untrained men (N = 100) (MEN) were tested once.
  
  
  RESULTS
  Specific training programs resulted in significant increases in body mass (TP), 1-RM squat (TP, TH, FLD), bench press (all except AER), high pull (TP), squat jump (TP, TH, FLD), bench throw (all except AER), squat endurance (all except AER), 1-RM box lift (all except aerobic), repetitive box lift (all), push-ups (all except AER), sit-ups (all except AER), and 2-mile run (all).
  
  
  CONCLUSIONS
  Strength training improved physical performances of women over 6 months and adaptations in strength, power, and endurance were specific to the subtle differences (e.g., exercise choice and speeds of exercise movement) in the resistance training programs (strength/power vs strength/hypertrophy). Upper- and total-body resistance training resulted in similar improvements in occupational task performances, especially in tasks that involved upper-body musculature. Finally, gender differences in physical performance measures were reduced after resistance training in women, which underscores the importance of such training for physically demanding occupations.
authors.affiliation: Laboratory for Sports Medicine/Center for Sports Medicine, The Pennsylvania State University, University Park, PA 16802, USA. wkraemer@bsu.edu
authors.forename: W J
authors.initials: WJ
authors.lastname: Kraemer
authors.forename: S A
authors.initials: SA
authors.lastname: Mazzetti
authors.forename: B C
authors.initials: BC
authors.lastname: Nindl
authors.forename: L A
authors.initials: LA
authors.lastname: Gotshalk
authors.forename: J S
authors.initials: JS
authors.lastname: Volek
authors.forename: J A
authors.initials: JA
authors.lastname: Bush
authors.forename: J O
authors.initials: JO
authors.lastname: Marx
authors.forename: K
authors.initials: K
authors.lastname: Dohi
authors.forename: A L
authors.initials: AL
authors.lastname: Gómez
authors.forename: M
authors.initials: M
authors.lastname: Miles
authors.forename: S J
authors.initials: SJ
authors.lastname: Fleck
authors.forename: R U
authors.initials: RU
authors.lastname: Newton
authors.forename: K
authors.initials: K
authors.lastname: Häkkinen
mesh_terms: D000293:Adolescent; D000328:Adult; D005260:Female; D006801:Humans; D008889:Military Personnel; D009790:Occupations; D010807:Physical Endurance; D012737:Sex Factors; D013647:Task Performance and Analysis; D014891:Weight Lifting