Differences in Upper vs Lower Body Strength and Muscle Gains in Trained Women
Volume, intensity, and frequency guidelines for women who lift.
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This systematic review and meta-analysis investigates the differences in muscle strength gains between the upper and lower body in resistance-trained, healthy, young women. It aims to provide evidence-based guidelines on rep ranges and training frequency to optimise strength development in this population, addressing the underrepresentation of women in resistance training research.
PMID: 37053143
Key Points
Lower body strength gains are greater with lower repetition ranges (1-6 reps), while upper body strength gains are optimised with higher repetition ranges (13-20 reps)
The lower body can be trained twice a week for optimal strength gains.
The upper body benefits from being trained two to three times per week.
Experienced female lifters show more rapid strength increases in the lower body compared to the upper body.
Aim
The study aims to determine the optimal repetition ranges and training frequency for maximising upper and lower body strength gains in resistance-trained, healthy young women. It also seeks to identify research gaps and offer recommendations for future studies in this area.
Methods
A systematic review was conducted using PubMed and Web of Science databases to find relevant studies on resistance training in women.
Inclusion criteria included randomised controlled trials (RCTs) in English or German, studies with healthy women aged 18 to pre-menopause, measurement of dynamic strength gains (1RM), dynamic strength training intervention, and a training duration of at least four weeks.
Data from 31 studies, including 621 subjects, were analysed to determine the ideal number of repetitions per set and training frequency per week.
Results
Lower Body: The largest strength gains were achieved with 1 to 6 repetitions (17.4% 1RM increase). Training the lower body two times a week resulted in an 8.5% 1RM increase.
Upper Body: The highest strength gains were achieved with 13 to 20 repetitions (8.7% 1RM increase). Training the upper body two times a week resulted in a 5.2% 1RM increase, while three times a week yielded a 4.5% 1RM increase.
Women can increase their 1RM by 7.2% per week in the upper body and by 5.2% per week in the lower-body exercises.
