Mixed
A supervised 16-week strength training program performed at 70% 1RM with high volume induces significant strength gains, lean body mass increases, and favorable cardiac remodeling (LV/LA enlargement without functional impairment) in previously untrained women, with magnitude of adaptation similar to or exceeding that of men.
Perform supervised strength training 3 times a week at 70% of your one-rep max. Focus on compound movements (squats, presses, rows). Expect significant strength and lean mass gains within 16 weeks, comparable to men, along with improved heart health markers like ventricular enlargement without functional loss.
Despite lower values at baseline, women exhibited similar or even higher strength gains compared to men. ST induced a decrease of body and abdominal fat mass and an increase of lean body mass in both groups. Similar cardiac remodeling was observed in women, including an early and progressive LV and LA enlargement throughout the ST program, without any alteration of LV diastolic and systolic functions.
Why this rating
Randomized controlled trial design with pre/post measurements, though small sample size (n=34).
Source
Impact of a 16‐week strength training program on physical performance, body composition and cardiac remodeling in previously untrained women and men
Antoine Grandperrin et al. · European Journal of Sport Science · 2024
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