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BACKGROUND: Studies are conflicting as to whether single-set resistance training (RT) are as effective as multi-set protocols with respect to promoting muscular adaptations. Several meta-analyses have shown that a clear dose-response relationship exists between RT volume and muscular adaptations. However, a majority of studies were not specific to older individuals, particularly women. OBJECTIVE: To determine changes in strength and body composition in elderly women following 1 vs. 3 sets of RT. METHODS: Thirty older women participated in a 12-week supervised total body RT program. Participants were randomly assigned to perform either 1 set (G1S) or 3 sets (G3S) per session. All other RT variables were held constant. Body composition was assessed by dual X-ray absorptiometry, muscle strength was evaluated by 1RM in chest press and knee extension. RESULTS: Increases in strength were significantly (p 0.05) differences were noted in body composition components between groups. CONCLUSIONS: Findings indicate that multiple set protocols are required to optimize strength gains in older women. Changes in body composition appear to be similar irrespective of training volume during the initial stages of RT.

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). 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.

BACKGROUND: The one repetition maximum (1RM) test is the most widely used method to analyze muscular strength. However, the 1RM reliability may be dependent on gender. OBJECTIVE: The purpose of the study was to investigate the reliability of one-repetition maximum (1RM) test in untrained young adult men and women. METHODS: Thirteen men and eleven women between 18–35 years were recruited. All subjects performed the 1RM tests in the bench press (BP), Smith machine squat (SQ), and arm curl (AC) in four sessions separated by 48 to 72 hours of recovery. At each measurement session, the subjects performed exercise-specific warm-ups and were given three attempts to reach a peak strength level for each exercise. RESULTS: There was a significant session-by-time interaction ( P< 0.05) in BP and SQ, while men reached a stabilized load between sessions 2–3, women stabilized their load between sessions 1–2. Significant increases ( P< 0.05) in maximal strength occurred between session 1 and 4 in BP (men =+ 10.5%, women =+ 13.1%), SQ (men =+ 17.6%, women =+ 20.7%), and AC (men =+ 7.5%, women =+ 11.7%). CONCLUSION: We conclude that the reliability of the 1RM tests in multiple-joint exercises may be gender dependent.