Comparison of early phase adaptations for traditional strength and endurance, and low velocity resistance training programs in college-aged women

J Strength Cond Res. 2008 Jan;22(1):119-27. doi: 10.1519/JSC.0b013e31815f30e7.


The purpose of this study was to investigate the effects of a six-week (16-17 training sessions) low velocity resistance training program (LV) on various performance measures as compared to a traditional strength (TS) and a traditional muscular endurance (TE) resistance training program. Thirty-four healthy adult females (21.1 +/- 2.7 y) were randomly divided into 4 groups: control (C), TS, TE, and LV. Workouts consisted of 3 exercises: leg press (LP), back squat (SQ), and knee extension (KE). Each subject was pre- and posttested for 1 repetition maximum (1RM), muscular endurance, maximal oxygen consumption (VO2max), muscular power, and body composition. After the pretesting, TS, TE, and LV groups attended a minimum of 16 out of 17 training sessions in which the LP, SQ, and KE were performed to fatigue for each of 3 sets. For each training session, TS trained at 6-10 RM and TE trained at 20-30 RM both with 1-2 second concentric/1-2 second eccentric; and LV trained at 6-10 RM, with 10 second concentric/4 s eccentric. Statistical significance was determined at an alpha level of 0.05. LV increased relative LP and KE 1 RM, but the percent increase was smaller than TS, and not different from C in the SQ. For muscular endurance, LV improved similarly to TE for LP and less than TS and TE for KE. Body composition improved for all groups including C (significant main effect). In conclusion, muscular strength improved with LV training however, TS showed a larger improvement. Muscular endurance improved with LV training, but not above what TE or TS demonstrated. For all other variables, there were no significant improvements for LV beyond what C demonstrated.

Publication types

  • Comparative Study
  • Randomized Controlled Trial

MeSH terms

  • Adaptation, Physiological / physiology*
  • Adult
  • Analysis of Variance
  • Anthropometry
  • Back
  • Body Composition
  • Female
  • Humans
  • Lower Extremity
  • Muscle Strength / physiology*
  • Oxygen Consumption / physiology
  • Physical Education and Training / methods
  • Physical Endurance / physiology*
  • Probability
  • Sensitivity and Specificity
  • Universities
  • Weight Lifting / physiology*