Effects of Low Repetition Resistance Training Protocol and High Repetition Resistance Training Protocol On the Muscular Fitness of Preadolescents

Abstract

The objective of this study was to examine the effects of two different resistance training protocols, low-repetition (6–8) and high-repetition (13–15), on muscular fitness in preadolescents. The results indicated that both protocols were effective in improving the strength and endurance of the subjects, but the low repetition protocol resulted in greater improvements in the maximal strength (1 RM squat and overhead press) and the high repetition protocol led to the improvement of the muscular endurance (knee push up), explosive power (standing long jump and medicine ball throw). There was a gender effect, as males displayed greater increases in strength, and females showed characteristic relative increases in endurance. Overall, both training protocols in the study effectively improved preadolescent muscular fitness, emphasizing the significance of implementing proper training protocols according to the fitness goals. Lastly, this study offers new perspectives on how resistance training could be adjusted to best prevent injuries and improve growth during childhood and adolescence.