Effect Of Resistance Training Modes On Strength Gain In College Women

PURPOSE: To determine the effect of different RT training modes on general and specific upper-body strength gains in college women of equal starting strength levels. METHODS: A large cohort of women (N = 1791) were self-selected to train 3 times per week for 12 weeks using either free weights (FW) or various machine weights. Initial pressing strength was evaluatedusing FW for all participants and mode-specific strength for seated horizontal press (SHP) or supine vertical press (SVP). Samples were matched for mode-specific 1RM for FW (n = 140,1RM = 36.4 ± 7.5 kg), SHP (n = 150, 1RM = 36.6 ± 7.5 kg), and SHP (n = 145, 1RM = 36.6 ± 8.0 kg). Additional exercises for arms, back, and legs were performed in 3 sets using a linear periodization program. Both general and specific upper-body 1RM press was measured after training. RESULTS: One-way ANOVA noted no significant difference in height or weight among the 3 training group. One-way ANOVA on specific strength gain indicated significantly greater improvement for SVP (9.9 ± 5.6 kg) and SHP (9.7 ± 5.8 kg) than for FW (4.9 ± 3.9 kg), with no significant difference between SVP and SHP. When comparing general strength gain (i.e., FW), there was no difference among SVP (4.3 ± 4.0 kg), SHP (5.1 ± 4.6 kg), and FW (4.9 ± 3.9 kg) groups. Percent specific strength gains were negatively correlated with initial strength for FW (r = -0.47, p < 0.001), SHP (r = -0.36,< 0.001) and SVP (r = -0.45, p < 0.001), indicating women with lower initial strength tended to gain greater relative amounts of strength with RT regardless of the mode. CONCLUSIONS: When following the same RT program, women ofequal starting strength make greater specific gains using machine weights than when using FW. The carry-over from MW training to FW 1RM performance is similar regardless of training mode. Initial strength level has a small but significant influence on the amount of strength to be gained during short-term training.