TY - JOUR
T1 - Long-Term Time-Course of Strength Adaptation to Minimal Dose Resistance Training Through Retrospective Longitudinal Growth Modeling
AU - Steele, James
AU - Fisher, James
AU - Giessing, Jürgen
AU - Androulakis-Korakakisa, Patroklos
AU - Wolf, Milo
AU - Kroeske, Bram
AU - Reuters, Rob
PY - 2022/5/19
Y1 - 2022/5/19
N2 - Public health guidelines for resistance training emphasize a minimal effective dose intending for individuals to engage in these behaviours long term. However, few studies have adequately examined the longitudinal time-course of strength adaptations to resistance training. Purpose: The aim of this study was to examine the time-course of strength development from minimal-dose resistance training in a large sample through retrospective training records from a private international exercise company. Methods: Data were available for analysis from 14,690 participants (60% female; aged 48 ± 11 years) having undergone minimal-dose resistance training (1x/week, single sets to momentary failure of six exercises) up to 352 weeks (~6.8 years) in length. Linear-log growth models examined strength development over time allowing random intercepts and slopes by participant. Results: All models demonstrated a robust linear-log relationship with the first derivatives (i.e., changes in strength with time) trending asymptotically such that by ~1-2 years strength had practically reached a “plateau.” Sex, bodyweight, and age had minimal interaction effects. However, substantial strength gains were apparent; approximately ~30–50% gains over the first year reaching ~50–60% of baseline 6 years later. Conclusion: It is unclear if the “plateau” can be overcome through alternative approaches, or whether over the long-term strength gains differ. Considering this, our results support public health recommendations for minimal-dose resistance training for strength adaptations in adults.
AB - Public health guidelines for resistance training emphasize a minimal effective dose intending for individuals to engage in these behaviours long term. However, few studies have adequately examined the longitudinal time-course of strength adaptations to resistance training. Purpose: The aim of this study was to examine the time-course of strength development from minimal-dose resistance training in a large sample through retrospective training records from a private international exercise company. Methods: Data were available for analysis from 14,690 participants (60% female; aged 48 ± 11 years) having undergone minimal-dose resistance training (1x/week, single sets to momentary failure of six exercises) up to 352 weeks (~6.8 years) in length. Linear-log growth models examined strength development over time allowing random intercepts and slopes by participant. Results: All models demonstrated a robust linear-log relationship with the first derivatives (i.e., changes in strength with time) trending asymptotically such that by ~1-2 years strength had practically reached a “plateau.” Sex, bodyweight, and age had minimal interaction effects. However, substantial strength gains were apparent; approximately ~30–50% gains over the first year reaching ~50–60% of baseline 6 years later. Conclusion: It is unclear if the “plateau” can be overcome through alternative approaches, or whether over the long-term strength gains differ. Considering this, our results support public health recommendations for minimal-dose resistance training for strength adaptations in adults.
U2 - 10.1080/02701367.2022.2070592
DO - 10.1080/02701367.2022.2070592
M3 - Article
SN - 0270-1367
VL - 94
SP - 913
EP - 930
JO - Research Quarterly for Exercise and Sport
JF - Research Quarterly for Exercise and Sport
IS - 4
ER -