NSCA's Performance Training Journal | Issue 11.1 - Premier Fitness

Resistance training sessions should last a maximum
of one hour in length. Short, intense bouts
are not only highly benefi cial for bone health, but
they have proven to be optimal for favorably impacting
blood lipids (17). Multi-set protocols are
preferable to single-set protocols as higher volume
routines have been shown to produce more
favorable changes in body composition and BMD
(2,18,23). However, it may be prudent to begin
with a single set in those who are highly unconditioned
and progressively increase volume over
time.
Frequency of exercise will depend on each individual’s
abilities. Benefi cial eff ects on menopausal
conditions are seen with as few as two resistance
training sessions per week (14). However, while
this frequency has proven suitable for beginning
exercisers, a greater exercise frequency was found
to be positively and signifi cantly related to changes
in total body BMD in more advanced exercisers
(3). Thus, for those with six months or more
of consistent training experience, a three or four
day per week resistance training program may
be the most appropriate. To accommodate individual
schedules and preferences, routines can be
structured to either work the entire body in one
session or involve a “split” routine where the upper
and lower body musculature are worked on
separate days. �
References
1. Bea, JW, Cussler, EC, Going, SB, Blew, RM, Metcalfe,
LL, and Lohman, TG. Resistance training
predicts 6-yr body composition change in postmenopausal
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1286–1295, 2010.
2. Cussler, EC, Lohman, TG, Going, SB, Houtkooper,
LB, Metcalfe, LL, Flint-Wagner, HG, Harris, RB, and
Teixeira, PJ. Weight lifted in strength training predicts
bone change in postmenopausal women.
Med Sci Sports Exerc 35: 10–17, 2003.
3. Cussler, EC, Going, SB, Houtkooper, LB, Stanford,
VA, Blew, RM, Flint-Wagner, HG, Metcalfe,
LL, Choi, J, and Lohman, TG. Exercise frequency
and calcium intake predict 4-year bone changes
Resistance Training for Postmenopausal Women
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4. Dahlberg, E. Characterization of the cytosolic
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6. Donato, GB, Fuchs, SC, Oppermann, K, Bastos,
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status and central adiposity measured
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7. Evans, DJ, Hoff mann, RG, Kalkhoff , RK, and
Kissebah, AH. Relationship of androgenic activity
to body fat topography, fat cell morphology, and
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8. Fanciulli, G, Delitala, A, and Delitala, G. Growth
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Hum Reprod Update 15: 341–358, 2009.
9. Farinatti, PT, and Castinheiras Neto, AG. The effect
of between-set rest intervals on the oxygen
uptake during and after resistance exercise sessions
performed with large- and small-muscle
mass. J Strength Cond Res 25: 3181–3190, 2011.
10. Gambacciani, M, Ciaponi, M, Cappagli, B, Benussi,
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modifi cations in body weight and fat tissue
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distribution, and alcohol consumption on serum
nsca’s performance training journal • www.nsca-lift.org • volume 11 issue 1
lipids, lipoproteins, and apolipoproteins in early
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Kalender, W, and Engelke, K. Benefi ts of 2 years of
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17. Kemmler, W, Engelke, K, von Stengel, S, Weineck,
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18. Krieger, JW. Single vs. multiple sets of resistance
exercise for muscle hypertrophy: a metaanalysis.
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