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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
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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, pcunha88@hotmail.com.

Copyright © 2019 by the National Strength & Conditioning Association.