Low-Load vs. High-Load Resistance Training to Failure on One Repetition Maximum Strength and Body Composition in Untrained Women

Abstract

Dinyer, TK, Byrd, MT, Garver, MJ, Rickard, AJ, Miller, WM, Burns, S, Clasey, JL, and Bergstrom, HC. Low-load vs. high-load resistance training to failure on one repetition maximum strength and body composition in untrained women. J Strength Cond Res 33(7): 1737–1744, 2019—This study examined the effects of resistance training (RT) to failure at low and high loads on one repetition maximum (1RM) strength and body composition (bone- and fat-free mass [BFFM] and percent body fat [%BF]) in untrained women. Twenty-three untrained women (age: 21.2 ± 2.2 years; height: 167.1 ± 5.7 cm; body mass: 62.3 ± 16.2 kg) completed a 12-week RT to failure intervention at a low (30% 1RM) (n = 11) or high (80% 1RM) (n = 12) load. On weeks 1, 5, and 12, subjects completed 1RM testing for 4 different exercises (leg extension [LE], seated military press [SMP], leg curl [LC], and lat pull down [LPD]) and a dual-energy x-ray absorptiometry scan to assess body composition. During weeks 2–4 and 6–7, the subjects completed 2 sets to failure for each exercise. During weeks 8–11, the subjects completed 3 sets to failure for each exercise. The 1RM strength increased from week 1 to week 5 (LE: 18 ± 16%; SMP: 9 ± 11%; LC: 12 ± 22%; LPD: 13 ± 9%), week 1 to week 12 (LE: 32 ± 24%; SMP: 17 ± 14%; LC: 23 ± 26%; LPD: 25 ± 13%), and week 5 to week 12 (LE: 11 ± 9%; SMP: 7 ± 9%; LC: 10 ± 7%; LPD: 11 ± 11%) in each exercise, with no significant differences between groups. There were no significant changes in BFFM (p = 0.241) or %BF (p = 0.740) for either group. Resistance training to failure at 30% 1RM and 80% 1RM resulted in similar increases in 1RM strength, but no change in BFFM or %BF. Untrained women can increase 1RM strength during RT at low and high loads, if repetitions are taken to failure.

Resistance Training Load Effects on Muscle Hypertrophy and Strength Gain: Systematic Review and Network Meta-analysis

“…A total of 747 healthy men and women with an average age of 23.4 ± 3.0 yr participated in the included studies. Seventeen studies compared low- versus high-load resistance training ( 2 , 5 , 6 , 33 , 34 , 36 , 38 , 39 , 42 – 46 , 49 – 51 , 53 ), four compared low- versus moderate-load ( 35 , 40 , 47 , 52 ), five compared moderate- versus high-load ( 7 , 32 , 37 , 41 , 48 ), and two studies compared low- versus moderate- versus high-load ( 3 , 4 ). Most of the studies involved men (19 of 28, or 67.9% [ 2 – 7 , 34 , 38 – 42 , 44 – 48 , 53 ]) and untrained participants (21 of 28, or 75.0% [ 2 – 6 , 32 – 39 , 42 , 44 – 46 , 49 – 52 ]; Table S2, Supplemental Digital Content 2, characteristics of included studies, http://links.lww.com/MSS/C234 ).…”

“…Third, although recreationally trained participants were included in our analyses, the strength levels reported in the studies were relatively modest, and certainly, the present results cannot be extrapolated for highly strength-trained individuals (e.g., bodybuilders, collegiate athletes in structured and supervised strength and conditioning programs, and power or strength athletes). Fourth, several studies ( 4 , 5 , 33 , 37 , 38 , 43 – 45 , 50 , 52 ) have performed multiple 1-RM testing throughout the study duration (range, 3–5 times). This may also be considered an issue masking an even greater difference between low- versus moderate- and high-load resistance training programs because of the number of exposures to maximal strength tests and the potential increases in muscle strength not related to the intervention per se ( 71 ).…”

Endurance Training vs. Circuit Resistance Training: Effects on Lipid Profile and Anthropometric/Body Composition Status in Healthy Young Adult Women

“…Although originally designed with the main intention to improve strength and cardiorespiratory function, changes in body build and body composition indices are also regularly achieved because of the relatively high metabolic costs of this form of training [48]. However, it must be noted that high-intensity (heavy load) training was previously not effective when it came to changes in anthropometric/body composition parameters in the low-trained women [50].…”

Does Performing Different Resistance Exercises for the Same Muscle Group Induce Non-homogeneous Hypertrophy?

“…The effectiveness of resistance training (RT) programs depends on appropriate control of training volume and intensity [1][2][3]. Therefore, the proper manipulation of choice of resistance, exercise selection, and order, number of sets and repetitions, the velocity of muscle action, rest period length, and frequency can limit training plateaus and improve the ability to increase muscle mass [e. g., muscle thickness (MT)] [4][5][6].…”