title: Short-term effects of resistance training frequency on body composition and strength in middle-aged women.
abstract: Although a dose-response relationship between resistance training frequency and strength has been identified, there is limited research regarding the association between frequency and body composition. This study evaluated the effects of 3 vs. 4 d·wk(-1) of resistance training on body composition and strength in middle-aged women. Twenty-one untrained women (age 47.6 ± 1.2 years) completed 8 weeks of resistance training either 3 nonconsecutive days of the week using a traditional total-body protocol (RT3) or 4 consecutive days of the week using an alternating split-training protocol (RT4). The RT3 completed 3 sets of 8 exercises, whereas RT4 completed 3 sets of 6 upper body exercises or 6 sets of 3 lower body exercises. Both groups completed 72 sets per week of 8-12 repetitions at 50-80% 1 repetition maximum. Weekly training volume load was calculated as the total number of repetitions × load (kg) completed per week. Body composition was measured using air displacement plethysmography. At baseline and after 8 weeks of resistance training, there were no significant between-group differences. Both protocols resulted in significant increases in absolute lean mass (1.1 ± 0.3 kg; p = 0.001), body weight (1.02 ± 0.3 kg; p = 0.005), body mass index (0.3 ± 0.1 kg·m(-2); p = 0.006), strength (p < 0.001), and weekly training volume load (p < 0.001). Correlation analysis revealed that weekly training volume load was strongly and positively related to gains in lean mass (r = 0.56, p = 0.05) and strength (r = 0.60, p = 0.006). In these untrained, middle-aged women, initial short-term gains in lean mass and strength were not influenced by training frequency when the number of training sets per week was equated.
authors: Valdosta State University, Valdosta, Georgia, USA. mjbenton@valdosta.edu
authors: Melissa J
authors: MJ
authors: Benton
authors: Mark J
authors: MJ
authors: Kasper
authors: Scot A
authors: SA
authors: Raab
authors: Green T
authors: GT
authors: Waggener
authors: Pamela D
authors: PD
authors: Swan
mesh_terms: D001823:Body Composition / Q000502:physiology*; D015992:Body Mass Index; D001835:Body Weight / Q000502:physiology; D005260:Female; D006801:Humans; D035002:Lower Extremity / Q000502:physiology; D008875:Middle Aged; D053580:Muscle Strength / Q000502:physiology*; D018482:Muscle, Skeletal / Q000502:physiology*; D010349:Patient Compliance; D055070:Resistance Training; D034941:Upper Extremity / Q000502:physiology