The effects of Bodymax high-repetition resistance training on measures of body composition and muscular strength in active adult women

Abstract

This is the author's PDF version of an article published in Journal of strenght and conditioning research in 2003. The definitive version is available at http://www.nsca-jscr.orgThe purpose of this study was to investigate the effects of a light, high-repetition resistance-training program on skinfold thicknesses and muscular strength in women. Thirty-nine active women (mean age 38.64 +/- 4.97 years) were randomly placed into a resistance-training group (RT; n = 20) or a control group (CG; n = 19). The RT group performed a resistance-training program called Bodymax for 1 hour, 3 d.wk(-1), which incorporated the use of variable free weights and high repetitions in a group setting. The CG group continued its customary aerobic training for 1 hour 3 d.wk(-1). Five skinfold and 7 muscular strength measures were determined pretraining and after 12 weeks of training. Sum of skinfolds decreased (-17 mm; p < 0.004) and muscular strength increased (+57.4 kg; p < 0.004) in the RT group. Effect sizes for individual skinfold sites and strength measures were "medium" and "high," respectively. Bodymax is an effective resistance-training program for reducing skinfold thickness and increasing muscular strength in active women. Therefore, women with a similar or lower-activity status should consider incorporating such training into their regular fitness programs