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- W2066957910 abstract "The purpose of this study was to compare a 2-day per week (2D) (2 sets, 10-12 reps) to a 3-day per week (3D) (3 sets, 8 reps) resistance training program to determine which provided the most beneficial strength gains in older adults over an 8-week period. Fourteen women were assigned to one of two training groups. A one repetition maximum (1RM) test was performed prior to and following the 8-week training period. Initial weight load was based on the initial 1RM test (weeks 1-2, 50%; 3-4, 60%; 5-6 70%; 7-8 80%). Gains in strength were similar for both groups. Subjects in both groups significantly increased the 1RM for all lifts during the 8-week training period(table below). The percent increase in 1RM for each exercise was also similar for both groups. Average increase for upper body lifts was ≈35% and ≈25% for 2D and 3D, respectively. Average increase for lower body lifts was ≈19% and≈30% for 2D and 3D, respectively. It is concluded that significant gains in muscular strength can be made in the older adult population using either a 2-day or 3-day per week protocol." @default.
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- W2066957910 date "1997-05-01" @default.
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- W2066957910 title "A COMPARISON OF A 2-DAY AND 3-DAY PER WEEK RESISTANCE TRAINING PROGRAM ON STRENGTH GAINS IN OLDER ADULTS 1448" @default.
- W2066957910 doi "https://doi.org/10.1097/00005768-199705001-01447" @default.
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