Mixed
Hypertrophy-type resistance training (3 sets of 8-12 reps, 3x/week for 16 weeks) significantly improves upper limb fatigue resistance (total repetitions at 80% 1RM) in both men and women, with no significant difference in adaptation magnitude between sexes.
Perform 3 days of resistance training per week, focusing on 3 sets of 8-12 reps per exercise. Increase the weight weekly as you complete more reps. This protocol will improve your ability to perform multiple sets of an exercise (fatigue resistance) regardless of whether you are male or female. Do not expect women to adapt faster than men; both sexes benefit similarly from this volume.
The results suggest that the adaptation in maximal strength is influenced by sex in BP. On the other hand, for fatigue resistance, the individual’s sex does not seem to influence outcomes either in BP or AC.
Why this rating
Randomized controlled trial with large sample size (n=123), high adherence (>85%), and rigorous testing protocols.
Source
Effect of 16 Weeks of Resistance Training on Fatigue Resistance in Men and Women
Alex S. Ribeiro et al. · Journal of Human Kinetics · 2014
This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →