Comparison of early phase adaptations for traditional strength and endurance, and low velocity resistance training programs in college-aged women
Abstract
The purpose of this study was to investigate the effects of a six-week (16-17 training sessions) low velocity resistance training program (LV) on various performance measures as compared to a traditional strength (TS) and a traditional muscular endurance (TE) resistance training program. Thirty-four healthy adult females (21.1 +/- 2.7 y) were randomly divided into 4 groups: control (C), TS, TE, and LV. Workouts consisted of 3 exercises: leg press (LP), back squat (SQ), and knee extension (KE). Each subject was pre- and posttested for 1 repetition maximum (1RM), muscular endurance, maximal oxygen consumption (VO2max), muscular power, and body composition. After the pretesting, TS, TE, and LV groups attended a minimum of 16 out of 17 training sessions in which the LP, SQ, and KE were performed to fatigue for each of 3 sets. For each training session, TS trained at 6-10 RM and TE trained at 20-30 RM both with 1-2 second concentric/1-2 second eccentric; and LV trained at 6-10 RM, with 10 second concentric/4 s eccentric. Statistical significance was determined at an alpha level of 0.05. LV increased relative LP and KE 1 RM, but the percent increase was smaller than TS, and not different from C in the SQ. For muscular endurance, LV improved similarly to TE for LP and less than TS and TE for KE. Body composition improved for all groups including C (significant main effect). In conclusion, muscular strength improved with LV training however, TS showed a larger improvement. Muscular e…
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Significant strength gains in 1RM are routinely observed with the use of low loads (≥20 repetitions per set).
“significant strength gains in this test are routinely observed with the use of low-loads (≥20 repetitions per set) [13,14,15].”
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- Authors
- Rana, S. R., Chleboun, G. S., Gilders, R. M., Hagerman, F. C., Herman, J. R., Hikida, R. S., Kushnick, M. R., Staron, R. S., & Toma, K.
- Affiliations
- Ohio University (US)
- Corresponding author
- Rana, Sharon R
- Venue
- Journal of Strength and Conditioning Research
- Published
- 2008-01
- Volume
- 22
- Issue
- 1
- Pages
- 119-127
- ISSN
- 1064-8011 (ISSN-L)
- OpenAlex
- W2022156990
- Cited by
- 65
- References
- 3
- Citations by year
- 2026: 1 · 2025: 1 · 2024: 4 · 2023: 7 · 2022: 9 · 2021: 7 · 2020: 5 · 2019: 6 · 2018: 3 · 2017: 2 · 2016: 2 · 2015: 5 · 2014: 1 · 2013: 3 · 2012: 4
- FWCI
- 1.52
- Type
- journal article
- Language
- en
- Open access
- closed
- Locations
- The Journal of Strength and Conditioning Research (publishedVersion)
- PubMed (publishedVersion)
- Topics
- Health Sciences › Medicine › Orthopedics and Sports Medicine › Sports Performance and Training
- Health Sciences › Medicine › Complementary and alternative medicine › Cardiovascular and exercise physiology
- Life Sciences › Biochemistry, Genetics and Molecular Biology › Cell Biology › Muscle metabolism and nutrition
- Keywords
- muscular endurance training, one-repetition maximum, muscle strength, muscular endurance, VO2max, muscle power, body composition, college-aged women, leg press, back squat, knee extension, training load
- MeSH terms
- Adaptation, Physiological, Adult, Analysis of Variance, Anthropometry, Back, Body Composition, Female, Humans, Oxygen Consumption, Physical Education and Training, Physical Endurance, Probability, Sensitivity and Specificity, Universities, Weight Lifting, Lower Extremity, Muscle Strength
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