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Influence of Moderately Intense Strength Training on Flexibility in Sedentary Young Women

Santos, Elisa1; Rhea, Matthew R2; Simão, Roberto3; Dias, Ingrid3; de Salles, Belmiro Freitas3; Novaes, Jefferson3; Leite, Thalita3; Blair, Jeff C2; Bunker, Derek J2

Journal of Strength & Conditioning Research: November 2010 - Volume 24 - Issue 11 - pp 3144-3149
doi: 10.1519/JSC.0b013e3181e38027
Original Research

Santos, E, Rhea, MR, Simão, R, Dias, I, Freitas de Salles, B, Novaes, J, Leite, T, Blair, JC, and Bunker, DJ. Influence of moderately intense strength training on flexibility in sedentary young women. J Strength Cond Res 24(11): 3144-3149, 2010-The present study is the first to examine whether moderately intense resistance training improves flexibility in an exclusively young, sedentary women population. Twenty-four, young, sedentary women were divided into 3 groups as follows: agonist/antagonist (AA) training group, alternated strength training (AST) group, or a control group (CG). Training occurred every other day for 8 weeks for a total of 24 sessions. Training groups performed 3 sets of 10 to 12 repetitions per set except for abdominal training where 3 sets of 15 to 20 reps were performed. Strength (1 repetition maximum bench press) and flexibility were assessed before and after the training period. Flexibility was assessed on 6 articular movements: shoulder flexion and extension, horizontal shoulder adduction and abduction, and trunk flexion and extension. Both groups increased strength and flexibility significantly from baseline and significantly when compared with the CG (p ≤ 0.05). The AST group increased strength and flexibility significantly more than the AA group (p ≤ 0.05) in all but one measurement. This study shows that resistance training can improve flexibility in young sedentary women in 8 weeks.

1Castelo Branco University, Physical Education Post-Graduation Program in Human Science Motricity, PROCIMH, LABIMH, Rio de Janeiro, Brazil; 2A.T. Still University, Human Movement Program, Mesa, Arizona; and 3School of Physical Education and Sports, Federal University of Rio de Janeiro, Rio de Janeiro, Brazil

Address correspondence to Roberto Simão,

© 2010 National Strength and Conditioning Association