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Comparision of Low and High Volume of Resistance Training on Body Fat and Blood Biomarkers in Untrained Older Women

A Randomized Clinical Trial

Cunha, Paolo M.1; Tomeleri, Crisieli M.1; Nascimento, Matheus A.1,2; Mayhew, Jerry L.3; Fungari, Edilaine1; Trindade, Letícia1; Barbosa, Décio S.4; Venturini, Danielle4; Cyrino, Edilson S.1

The Journal of Strength & Conditioning Research: July 11, 2019 - Volume Publish Ahead of Print - Issue - p
doi: 10.1519/JSC.0000000000003245
Original Research: PDF Only

Cunha, PM, Tomeleri, CM, Nascimento, MA, Mayhew, JL, Fungari, E, Trindade, L, Barbosa, DS, Venturini, D, and Cyrino, ES. Comparision of low and high volume of resistance training on body fat and blood biomarkers in untrained older women: a randomized clinical trial. J Strength Cond Res XX(X): 000–000, 2019—The purpose of this study was to compare the effects of resistance training (RT) performed with 2 different volumes on body fat and blood biomarkers in untrained older women. Sixty-five physically independent older women (≥60 years) were randomly assigned to one of 3 groups: low-volume (LV) training group, high-volume (HV) training group, and a control group. Both training groups performed RT for 12 weeks, using 8 exercises of 10–15 repetitions maximum for each exercise. The low-volume group performed only a single set per exercise, whereas the HV group performed 3 sets. Anthropometric, body fat (%), trunk fat, triglycerides (TG), total cholesterol, low-density lipoprotein cholesterol (LDL-c), high-density lipoprotein cholesterol, very LDL-c (VLDL-c), glucose (GLU), C-reactive protein (CRP), and composite Z-score were measured. The HV group obtained greater improvements compared with the LV group (p < 0.05) for TG (LV = −10.5% vs. HV = −16.6%), VLDL-c (LV = −6.5% vs. HV = −14.8%), GLU (LV = −4.7% vs. HV = −11.1%), CRP (LV = −13.2% vs. HV = −30.8%), % body fat (LV = −2.4% vs. HV = −6.1%), and composite Z-score (LV = −0.13 ± 0.30 vs. HV = −0.57 ± 0.29). Trunk fat was reduced (p < 0.05) only in the HV group (−6.8%). We conclude that RT performed in higher volume seems to be the most appropriate strategy to reduce body fat (%), trunk fat, improve blood biomarkers, and reduce composite Z-score in older women.

1Metabolism, Nutrition, and Exercise Laboratory, Londrina State University, Londrina, Puerto Rico, Brazil;

2Paraná State University—UNESPAR, Paranavaí, Puerto Rico, Brazil;

3Exercise Science Program, Truman State University, Kirksville, Missouri; and

4Clinical Analyses Laboratory, Londrina State University, Londrina, Brazil

Address correspondence to Paolo M. Cunha,

Copyright © 2019 by the National Strength & Conditioning Association.