Lance C. Dalleck1, Aidan M. Dalleck1, Bryant R. Byrd1. Personalized, Adaptive Resistance Training is Superior to Traditional Resistance Exercise – A Randomized, Controlled Trial. 1High Altitude Exercise Physiology Program, Western Colorado University, Gunnison, CO, USA.
Purpose: The purpose of this study was to compare muscular fitness, anthropometric, and cardiorespiratory fitness outcomes between personalized, adaptive resistance training (ARX) and traditional moderate-intensity resistance exercise (MI-RE). Methods: Apparently healthy men and women (N=45) who reported no resistance training within the previous six months were randomized to a non-exercise control group or one of two resistance exercise training treatment groups (MI-RE or ARX). Measurements of all primary (muscular fitness) and secondary (anthropometric and cardiorespiratory) outcomes were obtained both before and after the 12wk resistance training intervention. Additionally, measures of the primary outcome variable (muscular fitness) were also obtained at the 6wk midpoint. Muscular fitness was assessed by one-repetition maximum (1RM) and five-repetition maximum (5RM) testing for 10 different resistance training exercises. Results: Percentage body fat and cardiorespiratory fitness (VO2max) improved significantly (p < 0.05) following 12wk resistance training in both groups; however, these improvements were more pronounced (p < 0.05) in the ARX group. Furthermore, similar findings were also observed for changes in weight and waist circumference across the 12wk intervention with both MI-RE and ARX groups showing favorable reductions, with the ARX group exhibiting superior changes. At 6wk (i.e., midpoint) and 12wk, all 1RM and 5RM measures for all resistance exercises, were significantly greater (p < 0.05) relative to the control group. In the ARX treatment group, the baseline to 12wk ∆ in all 1RM and 5RM measures were significantly greater (p < 0.05) to those in the control and MI-RE treatment group, with the exception (p > 0.05) of the MI-RE baseline to 12wk ∆ in leg press 5RM, tricep extension 1RM and 5RM, and bicep curl 5RM. Conclusion: The tremendous potential for different modalities of evidence-based exercise programming to enhance training efficacy warrants ongoing scientific inquiry. Given that ‘lack of time’ is the most often cited reason for not exercising regularly, this study aimed to provide preliminary evidence that extended application of the reduced exertion high intensity training (REHIT) paradigm from aerobic to resistance exercise using technology in the form of the ARX, which permitted personalized, effective, and safe programming. Collectively, these findings have the potential to provide exercise professionals with another important training paradigm to assist individuals with achieving their health and fitness goals.