Introduction to Resistance Training

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Introduction to Resistance Training
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Introduction: Can strength be maintained by performing workout once per week?
The American College of Sports’ Medicine conducted a research which revealed that
Strength Training is advantageous to the functioning and general health of adults who are older.
The purpose of this study is to establish if a number of certain physical activities carried out one
time per week on every group of muscle are in any way effectual in enhancing strength in the
muscles compared to that of training twice per week1. Aside from ACSM recommending that the
least strength training frequency be done twice a week, proof from other sources also supports a
once weekly performance program. There is a great disagreement on the amount of reps of
particular activities to be performed in the course of a strength training workout.
Additionally, evidence drawn from 12–14 previous studies have shown without a doubt
that one set of activities carried out to muscle exhaustion can be effectively equal as two or three
sets of workout in increasing of strength1. It is also necessary to find out the least amount of
strength training needed for advantageous results2. In older adults, the outcomes from a set of
exercises done one time per week to muscle fatigue enhanced strength, same to twice a week and
perhaps be the least amount of strength training needed to exhibit advantageous outcomes to
counteract reductions in strength portrayed in aged adults. The rate and number of sets to be
carried out should be considered when coming up with a strength-training program for elderly
adults 1. Studies have shown that once a week repetition maximum training is effective in
improving strength in older adults6. Although a three set per exercise program was used in
comparison to the one set program which is more plausible, it is more easy and justifiable for the
older adults to exercise one time in a week, doing one-time set of activities if this would lead to
corresponding gaining of strength like the two or three times a week for similar results5.

Another similar study was conducted by researchers in a community to differentiate
among strength-training one, two and three times weekly. In the research they came up with a
conclusion that one-time weekly strength training was similarly as effectual in strength increase
to twice or thrice a week4. They recorded a 37% escalation for one-time a week training and
41.9% for two times a week training program for all the activities performed2. The overall
percentage change in the onetime resistance model for the six exercises in their study was 30%
and 40% for the two-time resistance model of groups 1and 2, respectively. Although their study
had a lifespan of 24 weeks compared to the 9 week one, they took measurements for the one-
time resistance exercise in every four weeks and they concluded that majority of improvements
in strength took place during the first 8 weeks, which would make their outcome to contrast with
the 9 weeks one. Although three-sets of exercises per muscle group were used, same outcomes
were realized in their study with one set of exercises being carried out to muscle fatigue.
Therefore they came up with a conclusion that measures required for strength development do
not rely on how frequently they are done, rather they should be performed to fatigue.
According to various conducted studies, adults and adolescents are advised to carry out 3
day non back-to-back exercises per week. However, comparisons of programs for training for
younger adults showed that a 2-days weekly group resulted to roughly 80% of corresponding
strength improvements observed in 3-days training weekly and also found that a single set of
lumbar extensions carried out once per week for 10 weeks increased the aggressive strength to
61%2,3. Likewise, leg press strength increased to 46% in subjects who performed one set for 3
days per week4. Lastly, a scientist named Braith found that aggressive leg extension strength
increased 55% in subjects who performed one set 3 days per week and 45% in subjects who
performed one set 2days per week2.