The effect of 12-week resistance training on muscular strength and body composition in untrained young women: Implications of exercise frequency

Abstract

The purpose of this study was to evaluate the effect of resistance training with different workout frequency on muscular strength and body composition in untrained young women. Seventeen female college students without chronic diseases were recruited. Eight of the 17 students were engaged in comprehensive resistance training 3 times·wk-1 (3/wk, Moderate Frequency, MF) while 9 students were engaged in the same resistance training protocol but for only 1 time·wk-1 (1/wk, Less Frequency, LF). As compared to pre-training, post-training 1RM in bench press and lateral pulldown was increased significantly in both LF and MF groups, respectively (LF: 19.55 kg ± 0.85 vs. 24.33 kg ± 1.01, 20.0 kg ± 2.2 vs. 30.0 kg ± 1.62), (MF: 20.62 kg ± 0.32 vs. 23.62 kg ± 0.32, 23.12 kg ± 1.61 vs. 29.37 kg ± 0.77). Post-training 1RM in bench press and lateral pulldown in the LF group were not statistically different compared to the MF group. Body weight, muscle weight, percentage fat mass, and percentage abdominal fat mass were not different between the LF and the MF groups. The findings provide evidence that the strategy for reducing training frequency could be used as positive reinforcement for untrained female beginners with low self-efficacy for fitness and strength.