Cluster-sets resistance training induce similar functional and strength improvements than the traditional method in postmenopausal and elderly women.

OBJECTIVE

The aim of this study was to compare the effects of 12 weeks of traditional resistance training (TRT) or resistance training using Cluster-set (CS) on functional performance and physical fitness of postmenopausal and elderly women.

METHODS

Participants (61.1 ± 4.9 years, body mass 64.5 ± 1.8 kg, height 155.7 ± 4.7 cm) were randomized to TRT (n = 35) or CS (n = 31). Anthropometric measures, muscle strength and power, gait speed, core stability, flexibility, and functional performance tests were performed before and after 12 weeks of training. The difference between protocols was the structure of rest intervals. The TRT group performed 120 s of rest between sets of 8 repetitions, while the CS performed 30 s of rest after every 2 repetitions. Two-way ANOVA with repeated measures was applied for each variable and, when needed, the Bonferroni post hoc was used. Statistical significance was set at p < 0.05.

RESULTS

No group by time interaction was found for any variable. Regarding between-moment comparisons, there were significant improvements for 1 repetition maximum (RM) bench press (F = 104.6; η = 0.62; p < 0.001), 1RM leg press (F = 74.6; η = 0.53; p < 0.001), medicine ball throw (F = 64.0; η = 0.26; p < 0.001), standing long jump (F = 27.6; η = 0.30; p < 0.001), countermovement jump (F = 17.4; η = 0.21; p < 0.001), squat jump (F = 23.2; η = 0.26; p < 0.001), plank time (F = 31.6; η = 0.33; p < 0.001), 6 m walking test (F = 18.0; η = 0.22; p < 0.001), sit-to-stand test (F = 20.4; η = 0.24; p < 0.001), sit and reach test (F = 56.8; η = 0.47; p < 0.001) and 2 kg elbow curls (F = 15.9; η = 0.19; p < 0.001).

CONCLUSION

Considering that both CS and TRT methods were equally effective to improve the physical fitness and functionality of elderly women, the decision of which protocol to use should be based on individual preferences and practical aspects.