Related Experiment Video
Updated: Apr 13, 2026
Improving Strength, Power, Muscle Aerobic Capacity, and Glucose Tolerance through Short-term Progressive Strength Training Among Elderly People
Published on: July 5, 2017
Whey protein and high-volume resistance training in postmenopausal women
K D Weisgarber1, D G Candow, J P Farthing
1Darren G. Candow, PhD, Associate Professor, Faculty of Kinesiology and Health Studies, 3737 Wascana Parkway, University of Regina, Regina SK S4S 0A2, T: 306-585-4906, F: 306-585-4854, E: Darren.Candow@uregina.ca.
Objectives:
To examine the combined effects of whey protein supplementation and low intensity, high-volume resistance training in healthy postmenopausal women.
Design, Setting And Subjects:
Postmenopausal women (n=12; age: 57 ± 4.7 years, weight: 75 ± 17.4 kg, height: 163 ± 5.5 cm, body mass index: 28.3 ± 7.0) consumed whey protein (4 x 10 gram aliquots) or placebo (maltodextrin) during unilateral resistance training sessions 2 days per week (Monday, Thursday) and consumed the opposite beverage during training the other side of the body on alternating days (Tuesday, Friday) for 10 weeks. Participants performed 3 sets at 30% baseline 1-repetition maximum (1RM) to volitional muscle fatigue for 4 exercises (leg curl, biceps curl, leg extension, triceps extension). Prior to and following training, assessments were made for upper and lower limb lean tissue mass (dual energy x-ray absorptiometry), muscle thickness of the elbow and knee flexors and extensors (ultrasound) and muscle strength (1RM leg curl, biceps curl, leg extension, triceps extension).
Results:
There was a significant increase over time for muscle strength (biceps curl, leg extension, triceps extension; P = 0.006) and muscle thickness (elbow flexors and extensors; P = 0.022) with no differences between whey protein and placebo.
Conclusions:
High volume resistance training is effective for improving some indices of muscle mass and strength in postmenopausal women, but the strategic ingestion of whey protein during training sessions does not augment this response.
Related Concept Videos
01:27Exercise and Muscle Performance
Endurance exercises
Endurance exercises involve running, swimming, or cycling, which require repetitive movements with low force output. When a person engages in endurance exercise, a few noticeable changes occur in their skeletal muscles. For instance, the number of capillaries...
01:24Muscle Recovery and Fatigue
01:29Bone Disorders
Bone deposition is also affected by the levels of sex hormones like estrogen and testosterone that promote osteoblast activity and bone matrix synthesis. When the level of these hormones decreases due to aging, it causes a reduction in bone deposition. As a result, bone resorption by osteoclasts...
01:28Menopause