Forrest plot.

Lower-body gains compared to upper-body 1RM gains in intermediate and advanced subjects.</p

Summary of all included studies for the final analysis.

Summary of all included studies for the final analysis.</p

RoB-analysis.

BackgroundWomen are underrepresented in resistance exercise-related studies. To date only one meta-analysis provides concrete training recommendations for muscle strength gains through resistance training in eumenorrhoeic women.ObjectiveThis review aims to identify research gaps to advance future study in this area to expand the knowledge concerning resistance exercise-induced strength gains in women and to provide guidelines on the number of repetitions per set and the training frequency per week to enhance maximal muscle strength.MethodsThe electronic databases PubMed and Web of Science were searched using a comprehensive list of relevant terms. After checking for exclusion criteria, 31 studies could be included in the final analysis using data from 621 subjects. From these data sets, the ideal number of repetitions per set and also the training frequency per week were analyzed.ResultsIn the lower body, the largest gains were achieved with 1 to 6 repetitions (17.4% 1RM increase). For lower-body exercises, the highest gains were achieved with 13 to 20 repetitions (8.7% 1RM increase). The lower body should be trained two times a week (8.5% 1RM increase). The upper body should be trained two (5.2% 1RM increase) to three times (4.5% 1RM increase) a week.ConclusionWomen can increase their 1RM by 7.2% per week in the upper body and by 5.2% per week in the lower-body exercises. The upper body can be trained more than two times per week whereas the lower body should be trained two times. Women with intermediate experiences in RT and advanced performance level show more rapid increases in strength in the lower-body compared to the upper-body while no differences were found between upper and lower limb adaptations in RT-beginner subjects.</div

Evaluation for repetitions per set and training frequency per week for all included studies.

(A) Lower-body repetitions per set, (B) lower-body training frequency per week, (C) upper-body repetitions per set and (D) upper-body training frequency per week.</p

PRISMA flowchart.

Review and selection process of all data records from the two databases: PubMed and Web of Science from the first data export to the final qualitative analysis.</p

Forrest plot.

Lower-Body gains compared to upper-body 1RM gains in beginner subjects.</p

PRISMA 2009 checklist.

BackgroundWomen are underrepresented in resistance exercise-related studies. To date only one meta-analysis provides concrete training recommendations for muscle strength gains through resistance training in eumenorrhoeic women.ObjectiveThis review aims to identify research gaps to advance future study in this area to expand the knowledge concerning resistance exercise-induced strength gains in women and to provide guidelines on the number of repetitions per set and the training frequency per week to enhance maximal muscle strength.MethodsThe electronic databases PubMed and Web of Science were searched using a comprehensive list of relevant terms. After checking for exclusion criteria, 31 studies could be included in the final analysis using data from 621 subjects. From these data sets, the ideal number of repetitions per set and also the training frequency per week were analyzed.ResultsIn the lower body, the largest gains were achieved with 1 to 6 repetitions (17.4% 1RM increase). For lower-body exercises, the highest gains were achieved with 13 to 20 repetitions (8.7% 1RM increase). The lower body should be trained two times a week (8.5% 1RM increase). The upper body should be trained two (5.2% 1RM increase) to three times (4.5% 1RM increase) a week.ConclusionWomen can increase their 1RM by 7.2% per week in the upper body and by 5.2% per week in the lower-body exercises. The upper body can be trained more than two times per week whereas the lower body should be trained two times. Women with intermediate experiences in RT and advanced performance level show more rapid increases in strength in the lower-body compared to the upper-body while no differences were found between upper and lower limb adaptations in RT-beginner subjects.</div

The PEDro scale rating for all included studies.

BackgroundWomen are underrepresented in resistance exercise-related studies. To date only one meta-analysis provides concrete training recommendations for muscle strength gains through resistance training in eumenorrhoeic women.ObjectiveThis review aims to identify research gaps to advance future study in this area to expand the knowledge concerning resistance exercise-induced strength gains in women and to provide guidelines on the number of repetitions per set and the training frequency per week to enhance maximal muscle strength.MethodsThe electronic databases PubMed and Web of Science were searched using a comprehensive list of relevant terms. After checking for exclusion criteria, 31 studies could be included in the final analysis using data from 621 subjects. From these data sets, the ideal number of repetitions per set and also the training frequency per week were analyzed.ResultsIn the lower body, the largest gains were achieved with 1 to 6 repetitions (17.4% 1RM increase). For lower-body exercises, the highest gains were achieved with 13 to 20 repetitions (8.7% 1RM increase). The lower body should be trained two times a week (8.5% 1RM increase). The upper body should be trained two (5.2% 1RM increase) to three times (4.5% 1RM increase) a week.ConclusionWomen can increase their 1RM by 7.2% per week in the upper body and by 5.2% per week in the lower-body exercises. The upper body can be trained more than two times per week whereas the lower body should be trained two times. Women with intermediate experiences in RT and advanced performance level show more rapid increases in strength in the lower-body compared to the upper-body while no differences were found between upper and lower limb adaptations in RT-beginner subjects.</div

The values (means ± SD) of the different metabolic and perceptual responses of the athletes (n = 10) during the 3x3-min DP intervals in association with the different oxygen contents during the intervals and recovery periods.

<p>^a indicates significant difference to baseline</p><p>^b indicates significant difference to HoHo at the same time point</p><p>^c indicates significant difference to HoHOX at the same time point</p><p>^d indicates significant difference to NoNo at the same time point</p><p>NoNo: normoxia with normoxic recovery; NoHOX: normoxia with hyperoxic recovery; HoHo: hypoxia with hypoxic recovery; HoHOX: hypoxia with hyperoxic recovery.</p

Changes in arterial oxygen saturation (S_aO₂) during the three intervals under all four conditions.

<p>For clarity, the associated statistical analyses are documented in <a href="http://www.plosone.org/article/info:doi/10.1371/journal.pone.0140616#pone.0140616.t002" target="_blank">Table 2</a>. NoNo: normoxia with normoxic recovery; NoHOX: normoxia with hyperoxic recovery; HoHo: hypoxia with hypoxic recovery; HoHOX: hypoxia with hyperoxic recovery.</p