One set resistance training: effect on body composition in overweight young adults

Area of Science:

• Exercise Science
• Sports Medicine
• Human Physiology

Background:

• Overweight young adults often face challenges in managing body weight and composition.
• Resistance training (RT) is a potential intervention for improving body composition.
• Optimal RT protocols for this demographic require further investigation.

Purpose of the Study:

• To evaluate the impact of a 6-month, 1-set RT protocol on body weight and composition in overweight young adults.
• To compare changes in body composition between a resistance training group and a control group.

Main Methods:

• Sixty-three overweight young adults were randomized into RT or control groups.
• The RT group performed 1 set of 9 exercises, 3 times per week, using 3-6 repetition maximum (RM) resistance for 6 months.
• Body composition was assessed using dual-energy X-ray absorptiometry; strength was measured by 1RM.

Main Results:

• While both groups saw increases in body weight and BMI, the difference between groups was not significant.
• The RT group experienced a significant increase in fat-free mass (1.5 kg) compared to the control group.
• The RT group showed a significant decrease in % body fat (-0.3%) compared to the control group (+5.8%), particularly in females.

Conclusions:

• A 6-month, 1-set RT program is effective in increasing fat-free mass in overweight young adults.
• This RT protocol successfully prevented increases in fat mass and % body fat.
• The findings support the use of a simplified RT regimen for improving body composition in this population.