Nonconsecutive versus consecutive-day resistance training in recreationally trained subjects

J Sports Med Phys Fitness. 2018 Mar;58(3):233-240. doi: 10.23736/S0022-4707.16.06660-3. Epub 2016 Sep 29.


Background: Previous studies have shown that total-body resistance training (RT) performed two to three alternating days per week has positive effects on muscle strength and body composition. However, no evidence exists to determine if total-body RT workouts done on consecutive days (CD) are beneficial. Therefore, the purpose of this study was to compare the effects of a total-body RT program performed on three consecutive or nonconsecutive days (NCD) per week for 7 weeks on maximum strength and body composition in recreationally trained subjects.

Methods: Twenty-one men were randomly assigned to a 3NCD (N.=11) or 3CD group (N.=10). Prior and following training, anthropometric measures, and 1 repetition maximum values for leg press, and bench press were measured.

Results: Statistical analysis revealed a significant increase for leg press strength and bench press strength for both groups (P<0.01) from pre to post intervention. There was also a significant increase for arm and chest girth measures (P<0.05) on the 3 CD group. No significant differences between groups were observed.

Conclusions: The results suggest that RT programs performed on three consecutive or nonconsecutive days per week determine similar effects on maximum strength, and body composition.

Publication types

  • Comparative Study

MeSH terms

  • Adult
  • Body Composition
  • Humans
  • Leg / physiology
  • Male
  • Muscle Strength
  • Muscle, Skeletal / physiology
  • Resistance Training / methods*
  • Young Adult