Volume Reduction: Which Dose is Sufficient to Retain Resistance Training Adaptations in Older Women?

Melissa Antunes; Witalo Kassiano; Analiza M. Silva; Brad J. Schoenfeld; Alex S. Ribeiro; Bruna Costa; Paolo M. Cunha; Paulo Sugihara Júnior; Letícia T. Cyrino; Denilson C. Teixeira; Luís B. Sardinha; Edilson S. Cyrino

doi:10.1055/a-1502-6361

International Journal of Sports Medicine, Table of Contents

Int J Sports Med 2022; 43(01): 68-76
DOI: 10.1055/a-1502-6361

Training & Testing

Volume Reduction: Which Dose is Sufficient to Retain Resistance Training Adaptations in Older Women?

Authors

Melissa Antunes

¹Metabolism, Nutrition, and Exercise Laboratory, Physical Education and Sport Center, State University of Londrina, Londrina, PR, Brazil
Witalo Kassiano

¹Metabolism, Nutrition, and Exercise Laboratory, Physical Education and Sport Center, State University of Londrina, Londrina, PR, Brazil
Analiza M. Silva

²Exercise and Health Laboratory, CIPER, Faculdade de Motricidade Humana, Universidade de Lisboa, Lisboa, Portugal.
Brad J. Schoenfeld

³Exercise Science Program, Lehman College of CUNY Department of Health Sciences, Bronx, United States
Alex S. Ribeiro

⁴University of Northern Paraná, Londrina, PR, Brazil.
Bruna Costa

¹Metabolism, Nutrition, and Exercise Laboratory, Physical Education and Sport Center, State University of Londrina, Londrina, PR, Brazil
Paolo M. Cunha

¹Metabolism, Nutrition, and Exercise Laboratory, Physical Education and Sport Center, State University of Londrina, Londrina, PR, Brazil
Paulo Sugihara Júnior

¹Metabolism, Nutrition, and Exercise Laboratory, Physical Education and Sport Center, State University of Londrina, Londrina, PR, Brazil
Letícia T. Cyrino

¹Metabolism, Nutrition, and Exercise Laboratory, Physical Education and Sport Center, State University of Londrina, Londrina, PR, Brazil
Denilson C. Teixeira

¹Metabolism, Nutrition, and Exercise Laboratory, Physical Education and Sport Center, State University of Londrina, Londrina, PR, Brazil
Luís B. Sardinha

²Exercise and Health Laboratory, CIPER, Faculdade de Motricidade Humana, Universidade de Lisboa, Lisboa, Portugal.
Edilson S. Cyrino

¹Metabolism, Nutrition, and Exercise Laboratory, Physical Education and Sport Center, State University of Londrina, Londrina, PR, Brazil

Abstract

We compared the effects of different resistance training (RT) volume reduction strategies on muscular strength and lean soft-tissue (LST) in older women. Fifty-seven physically independent women (>60 years) performed a 20-week pre-conditioning phase of a standardized whole-body RT program (eight exercises, three sets, 8–12 repetitions, three sessions a week), and were then randomly assigned to one of the following conditions: reduced volume for a single set (RV1, n=20) or two sets (RV2, n=19), or maintained volume of three sets (MV, n=18) for 8 weeks (specific training phase). Muscular strength in the chest press, leg extension, and preacher curl exercises was determined by one-repetition maximum tests. A dual-energy X-ray absorptiometry device was used to estimate LST. An increase in muscular strength (16.3–32.1%) and LST (3.2–7.9%) was observed after the pre-conditioning phase. There was an increase in chest press for all groups (9.4–16.7%) after the specific training phase. In contrast, only MV increased significantly in the leg extension (4.4%). No between-group differences were revealed for LST in the specific training phase. Our results suggest that reduced RT volume from three to one set per exercise for 8 weeks seems sufficient to retain neuromuscular adaptations in older women.

Key words

strength training - dose-response - neuromuscular function - body composition - muscle hypertrophy - aging

Full Text

References

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