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Effects of Different Weekly Sets-Equated Resistance Training Frequencies on Muscular Strength, Muscle Mass, and Body Fat in Older Women

Pina, Fábio L.C.1; Nunes, João Pedro2; Schoenfeld, Brad J.3; Nascimento, Matheus A.2,4; Gerage, Aline M.2,5; Januário, Renata S. B.1,2; Carneiro, Nelson H.2; Cyrino, Edilson S.2; Oliveira, Arli R.6

The Journal of Strength & Conditioning Research: March 22, 2019 - Volume Publish Ahead of Print - Issue - p
doi: 10.1519/JSC.0000000000003130
Original Research: PDF Only

Pina, FLC, Nunes, JP, Schoenfeld, BJ, Nascimento, MA, Gerage, AM, Januário, RSB, Carneiro, NH, Cyrino, ES, and Oliveira, AR. Effects of different weekly sets-equated resistance training frequencies on muscular strength, muscle mass and body fat in older women. J Strength Cond Res XX(X): 000–000, 2019—The aim of this study was to analyze the effects of different resistance training (RT) frequencies (2 vs. 3 times per week) with an equivalent number of weekly sets performed between conditions on muscular strength and body composition in older women. Forty-seven older women (65 ± 4 years) were divided into 2 groups that performed a 12-week RT program either 2 (G2x and 3 sets) or 3 (G3x and 2 sets) times per week. The groups were evaluated before and after study on measures of body composition through dual-energy x-ray absorptiometry, and muscular strength through one repetition maximum (1RM) testing. Lean soft tissue was significantly increased in both groups (G2x = +1.7%, G3x = +1.7%), while only G3x reduced body fat after the intervention period (G2x = −0.7%, G3x = −2.9%). Similarly, significant increases were noted between conditions for 1RM scores in bench press (G2x = +11.8%, G3x = +11.9%) and knee extension (G2x = +17.4%, G3x = +10.8%). The results indicate that performing 2 or 3 RT sessions per week promotes similar improvements in muscular outcomes, while training more frequently may reduce body fat after 12 weeks of weekly sets-equated RT in untrained older women.

1Center for Research in Health Sciences, University of Northern Paraná, Londrina, Brazil;

2Metabolism, Nutrition and Exercise Laboratory, Physical Education and Sport Center, Londrina State University, Londrina, Brazil;

3Department of Health Sciences, Lehman College, Bronx, New York;

4Paraná State University, Paranavaí Campus, Paranavaí, Brazil;

5Center of Sports, Federal University of Santa Catarina, Florianópolis, Brazil; and

6Physical Education and Sport Center, Londrina State University, Londrina, Brazil

Address correspondence to João Pedro Nunes,

Copyright © 2019 by the National Strength & Conditioning Association.