EFFECT OF 16 WEEKS OF RESISTANCE TRAINING ON STRENGTH ENDURANCE IN MEN AND WOMEN

ABSTRACT Introduction Although resistance training (RT) can provide numerous benefits for both men and women, morphological, neuromuscular, metabolic, physiological, and behavioral differences between sexes may influence the magnitude of training responses. Objective To analyze the impact of 16 weeks of progressive RT on strength endurance in untrained men and women. Methods Twenty-eight men and 31 women (18-30 years) underwent a supervised RT program that was divided into two 8-week stages, 3 times per week on nonconsecutive days. The RT program was composed of exercises for different body segments (trunk, upper and lower limbs) that were performed with three sets of 8-12 repetitions maximum (RM), in 10 and 12 exercises, in the first and second stage, respectively. Strength endurance was assessed in 3 exercises (bench press, squat, and arm curl) and in a combination of these exercises through a protocol composed of 4 sets performed to failure with 80% of 1-RM on the baseline, after 8 and 16 weeks of RT. Results Group vs. time interactions (p <0.05) were found for bench press (men = +28.3% vs. women = +32.1%), squat (men = +13.5% vs. women = +32.7%), and arm curl (men = +20.2% vs. women = +24.4%) exercises, as well as in the set of all 3 exercises (men = +18.4% vs. women = +31.2%). Conclusion Our results suggest that 16 weeks of RT can improve strength endurance in both men and women, although higher gains are achieved by women. Level of evidence II; Therapeutic study-Investigating treatment results.

摘要

引言：尽管抗阻训练（resistance training, RT）对男女两性均具备诸多获益，但两性在形态学、神经肌肉、代谢、生理及行为层面的差异，可能会影响训练响应的幅度。

研究目的：分析16周渐进式抗阻训练对未接受过训练的男性与女性力量耐力的影响。

研究方法：招募28名男性及31名女性受试者（年龄18~30岁），参与为期16周的监督式抗阻训练计划，该计划分为两个8周阶段，每周训练3次且训练日不连续。抗阻训练内容涵盖躯干、上下肢等不同身体部位的练习动作，第一阶段与第二阶段分别采用10项、12项练习，每组完成8~12次最大重复次数（repetition maximum, RM），共执行3组。分别在基线状态、训练8周及16周后，通过3项专项练习（卧推、深蹲、臂弯举）以及组合练习方案（完成4组至力竭，使用基线条件下80%的1次最大重复重量（one-repetition maximum, 1-RM））评估受试者的力量耐力。

研究结果：卧推（男性提升28.3%，女性提升32.1%）、深蹲（男性提升13.5%，女性提升32.7%）、臂弯举（男性提升20.2%，女性提升24.4%）以及三项练习组合测试中，均观察到组别与时间的交互效应（p<0.05）；三项练习组合测试中，男性提升18.4%，女性提升31.2%。

结论：本研究结果表明，16周的渐进式抗阻训练可同时提升男性与女性的力量耐力，尽管女性的提升幅度更为显著。证据等级：II级；治疗性研究——探讨治疗效果。