Effects of Different Number of Sets of Resistance Training on Flexibility

Int J Exerc Sci. 2017 Sep 1;10(3):354-364. eCollection 2017.


The aim of this study was to investigate the effects of six months of training with three different number of sets of resistance training on flexibility in young men. Forty-seven men (mean ± SD age = 24 ± 1yrs; body mass = 79.39 ± 9.12 kg; height = 174.5 ± 5.6 cm) were randomly divided into three training groups performing either one set (G1S), three sets (G3S), or five sets (G5S) of all exercises in a resistance training session or a control group (CG). All groups were assessed pre- and post-training for Sit-and-Reach test and range of motion of 10 joints using goniometry. The training protocol included three weekly sessions and was composed of nine exercises performed at a moderate intensity (eight to 12RM). The results demonstrated significant differences pre- to post-training for the Sit-and-Reach test for all training groups; however, only the G5S showed significant differences when compared to the CG (31.04 ± 5.94cm vs. 23.56 ± 6.76cm, respectively; p < 0.05). Of the ten joint movements measured, there were range of motion increases only to shoulder flexion (G1S), shoulder extension (G3S), elbow flexion (G3S), and knee flexion (G3S) when comparing pre- to post-training (p < 0.05). In conclusion, different resistance training volumes improved flexibility for some joints of young men. These findings indicate that performing only resistance training can result in increases in flexibility.

Keywords: Performance; resistance exercises; strength; stretching.