Mixed
Six months of periodized resistance training significantly improves strength, power, and occupational task performance in untrained women, reducing gender differences in physical performance compared to men.
If you are a woman looking to improve your strength and ability to perform physically demanding tasks, engaging in a structured resistance training program 3 days a week for 6 months will significantly boost your strength, power, and endurance. You can choose between programs focusing on explosive movements (3-8 reps) or slower, controlled movements (8-12 reps), and both will improve your occupational performance. This training also helps close the physical performance gap between men and women, making you more capable in demanding jobs.
Strength training improved physical performances of women over 6 months and adaptations in strength, power, and endurance were specific to the subtle differences (e.g., exercise choice and speeds of exercise movement) in the resistance training programs... Finally, gender differences in physical performance measures were reduced after resistance training in women, which underscores the importance of such training for physically demanding occupations.
Why this rating
Randomized controlled trial with multiple groups, clear protocols, and statistical significance, though limited to young, healthy women.
Source
Effect of resistance training on women???s strength/power and occupational performances
William J. Kraemer et al. · Medicine & Science in Sports & Exercise · 2001
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