The Effect of Resistance and Power Exercise Types on Maximum Strength and Muscular Endurance in University Students
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Background: This study aimed to compare and analyze the effects of two training modalities—resistance training and power training—on maximal strength (one-repetition maximum, 1RM) and repetition-based muscular endurance in university students.Methods: Fifty-seven university students (34 males and 23 females) participated in a 12-week training intervention. The program was divided into two phases: Phase 1 (first 6 weeks) involved resistance training with a controlled 3-second concentric-eccentric tempo, while Phase 2 (last 6 weeks) incorporated power training with 20-second maximal repetition sets. A total of 12 exercises were included, comprising eight 1RM-based and four repetition-based exercises. Measurements were conducted at three time points—T1 (pre), T2 (mid), and T3 (post)—and included assessments of body composition and exercise performance. Data were analyzed using repeated measures ANOVA and paired t-tests.Results: Significant improvements (P<0.001) were observed across most 1RM-based exercises, particularly during the power training phase. Repetition-based exercises also showed positive trends, although performance declines were noted in the kettlebell exercise for some participants. In terms of body composition, skeletal muscle mass significantly increased across all participants, while male participants exhibited a slight decrease in body fat percentage.Conclusions: These findings suggest that power training is highly effective in improving maximal strength within a short period and that the effectiveness of exercise interventions may differ depending on contraction velocity and training modality. Based on a practical training design for general university students, this study offers foundational insights for developing efficient physical training programs.
Abstract
Background: This study aimed to compare and analyze the effects of two training modalities—resistance training and power training—on maximal strength (one-repetition maximum, 1RM) and repetition-based muscular endurance in university students.Methods: Fifty-seven university students (34 males and 23 females) participated in a 12-week training intervention. The program was divided into two phases: Phase 1 (first 6 weeks) involved resistance training with a controlled 3-second concentric-eccentric tempo, while Phase 2 (last 6 weeks) incorporated power training with 20-second maximal repetition sets. A total of 12 exercises were included, comprising eight 1RM-based and four repetition-based exercises. Measurements were conducted at three time points—T1 (pre), T2 (mid), and T3 (post)—and included assessments of body composition and exercise performance. Data were analyzed using repeated measures ANOVA and paired t-tests.Results: Significant improvements (P<0.001) were observed across most 1RM-based exercises, particularly during the power training phase. Repetition-based exercises also showed positive trends, although performance declines were noted in the kettlebell exercise for some participants. In terms of body composition, skeletal muscle mass significantly increased across all participants, while male participants exhibited a slight decrease in body fat percentage.Conclusions: These findings suggest that power training is highly effective in improving maximal strength within a short period and that the effectiveness of exercise interventions may differ depending on contraction velocity and training modality. Based on a practical training design for general university students, this study offers foundational insights for developing efficient physical training programs.