What is the actual relative intensity of a resistance training program for men and women?

Abstract

BACKGROUND: Differences related to sexual characteristics are directly linked to the mechanisms responsible for adaptations from resistance training (RT). Due to these differences, men and women may perform their RT programs at different percentages of maximum strength even when executing the same number of repetitions. OBJECTIVE: To compare the relative repetition maximum (%1RM) at which men and women perform RT in a program controlling repetitions/set. METHODS: Thirty men (22.7 ± 4.4 years, 68.4 ± 9.0 kg, 174.5 ± 6.6 cm), and 34 women (22.7 ± 4.1 years, 58.8 ± 11.9 kg, 162.6 ± 6.2 cm) performed 16 weeks of RT, 3 times per week using 3 sets of 8-12 RM. Anthropometric measurements and 1RM test in bench press (BP), and arm curl (AC) were obtained at baseline and after the RT program. RESULTS: Women performed the training in BP at a higher %1RM than men (P < 0.05) at the beginning (men = 59.8 ± 5.1% and women = 63.2 ± 7.2%) and at the end (men = 66.2 ± 6.5% and women = 68.6 ± 7.2%) of the program. Both men and women significantly increased (P < 0.05) the %1RM at which they performed BP exercise (men = +10.7% and women = +8.5%) while maintaining the 8-12 repetition configuration with no significant time x group interaction (P > 0.05). There was not significant main effect for AC (P > 0.05) indicating no change in %1RM at which each sex exercised. CONCLUSION: We conclude that men and women perform RT at different %1RM in BP, except for the AC during a RT program utilizing 8-12 RM per set.

Narrative Review of Sex Differences in Muscle Strength, Endurance, Activation, Size, Fiber Type, and Strength Training Participation Rates, Preferences, Motivations, Injuries, and Neuromuscular Adaptations

“…Numerous articles have included sex-segregated data for muscle groups other than those used for hand gripping (5,10,12,14–16,20,22,26–29,31,33–35,45,48,49,53,55,63,64,68,71,75,77,80,81,82,85,93–95, 100,101,109–112,114–116,126,129,142,144,150,156,160,164,166,168,172,174–176,178,180–182,190,192,194,195,199,202,207,208,212–214,219,224,231,236,238–240,246,247,250,252,253,256–259,261,262,267–269,273–277,286,289,291,293,295–301,305,310,313–315,318,319, 323,325,326,335,338–340,342–344,346–349,351,353,354,365,367,369,370,376,377,379–384,386,390,392,394,396,397,400,401,408,410,411,413–415,417,424,425,427–429,442,443,445,447,449–451,453–455,457,460,462–464,468,470,474–476,481,483,485,486,488–490,492,494–496,498,499,502).…”

Effect of 16 Weeks of Resistance Training on Strength Endurance in Men and Women

“…The increase in muscular strength caused by RT in men and women under the same RT protocol has already been documented in previous studies, lasting eight 1,6 and sixteen weeks. 2,5,10 Nevertheless, to our knowledge, this is the first study that analyzed the behavior of maximum strength and strength endurance on different body segments based on sex, allowing us to observe the behavior of these variables after eight and sixteen weeks. Therefore, we examined the responses by considering Note.…”

“…Introdução: Embora o treinamento resistido (TR) possa proporcionar inúmeros benefícios tanto para homens quanto para mulheres, diferenças morfológicas, neuromusculares, metabólicas, fisiológicas e comportamentais entre os sexos podem influenciar na magnitude das respostas ao treinamento. Objetivo: Analisar o impacto de 16 1,3 (Physical Education Professional) Evelyn Caroline de Araujo e Silva 1 (Physical Education Professional) Ademar Avelar 1,4 (Physical Education Professional) Michele Caroline de Costa Trindade 1,4 (Physical Education Professional) Danilo Rodrigues Pereira da Silva 1,5 (Physical Education Professional)…”