Low-Load vs. High-Load Resistance Training to Failure on One Repetition Maximum Strength and Body Composition in Untrained Women

Taylor K. Dinyer; Byrd M. Travis; Matthew J. Garver; Alex J. Rickard; William M. Miller; Steve Burns; Jody L. Clasey; Haley C. Bergstrom

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Low-Load vs. High-Load Resistance Training to Failure on One Repetition Maximum Strength and Body Composition in Untrained Women

Taylor K. Dinyer ; Byrd M. Travis ; Matthew J. Garver ^[1] ; Alex J. Rickard ^[1] ; William M. Miller ; Steve Burns ^[1] ; Jody L. Clasey ; Haley C. Bergstrom
1. [1] University of Central Missouri
  
  University of Central Missouri
  
  Township of Warrensburg, Estados Unidos
Localización: Journal of strength and conditioning research: the research journal of the NSCA, ISSN 1064-8011, Vol. 33, Nº. 7, 2019, págs. 1737-1744
Idioma: inglés
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Resumen
- This study examined the effects of resistance training (RT) to failure at low and high loads on one repetition maximum (1RM) strength and body composition (bone- and fat-free mass [BFFM] and percent body fat [%BF]) in untrained women. Twenty-three untrained women (age: 21.2 +/- 2.2 years; height: 167.1 +/- 5.7 cm; body mass: 62.3 +/- 16.2 kg) completed a 12-week RT to failure intervention at a low (30% 1RM) (n = 11) or high (80% 1RM) (n = 12) load. On weeks 1, 5, and 12, subjects completed 1RM testing for 4 different exercises (leg extension [LE], seated military press [SMP], leg curl [LC], and lat pull down [LPD]) and a dual-energy x-ray absorptiometry scan to assess body composition. During weeks 2-4 and 6-7, the subjects completed 2 sets to failure for each exercise. During weeks 8-11, the subjects completed 3 sets to failure for each exercise. The 1RM strength increased from week 1 to week 5 (LE: 18 +/- 16%; SMP: 9 +/- 11%; LC: 12 +/- 22%; LPD: 13 +/- 9%), week 1 to week 12 (LE: 32 +/- 24%; SMP: 17 +/- 14%; LC: 23 +/- 26%; LPD: 25 +/- 13%), and week 5 to week 12 (LE: 11 +/- 9%; SMP: 7 +/- 9%; LC: 10 +/- 7%; LPD: 11 +/- 11%) in each exercise, with no significant differences between groups. There were no significant changes in BFFM (p = 0.241) or %BF (p = 0.740) for either group. Resistance training to failure at 30% 1RM and 80% 1RM resulted in similar increases in 1RM strength, but no change in BFFM or %BF. Untrained women can increase 1RM strength during RT at low and high loads, if repetitions are taken to failure.