High-speed resistance training Vs Low-speed resistance Training on Functional Capacity and Muscle Performance Among Post Menopausal Women

Objective: To examine the effects of 12 weeks of high-speed resistance training (RT) versus low-speed RT on muscle strength [one repetition of maximum leg-press (1RMLP) and bench-press (1RMBP), plus dominant (HGd) and non-dominant maximum isometric handgrip], power), ball throwing (BT) and, functional performance [8-foot up-and-go test (UG) and sit-to-stand test (STS)], and perceived quality of life in older women.

Methods: 90 older women were divided into a high-speed RT group [EG, n = 30 ], a low-speed RT group [SG, n = 30] and a control group [CG, n = 30]. The SG and EG were submitted to a similar 12-week RT program [3 sets of 10  reps at 40–75% of the one-repetition maximum (1 < RM) and BT] using slow, controlled (3 s) concentric muscle actions for the SG and using fast, explosive (< 1 s) concentric muscle actions for the EG (20% less work per exercise without BT).

Results: The dependent variable improved in both RT groups over the course of the 12-week training period in small to large clinically significant ways, however there was a significant difference between the EG and SG for the performance changes in BT and UG (28% vs 23%, 21%vs 13% p<0.01 respectively). for the CG, no notable alteration were noted.

Conclusion: While a high-speed RT program produces larger improvements in muscular power and functional task performance, both low-speed and high-speed RT therapies are successful in enhancing functional capacity, muscle performance  and quality of life in older women.