The Effects of High-Load and Low-Load Resistance Training on Muscle Mass and Affective Response in Untrained College Students

Background/Purpose: A larger proportion of the U.S population, including college-aged adults, does not meet the physical activity guidelines, in particular, at least two days per week of muscle-strengthening exercises of all seven major muscle groups.  Despite the increased risk for developing sarcopenia later in life, finding ways to begin incorporating resistance training (RT) into young adults’ lives remains challenging. Therefore, the purpose of the study was to investigate the affective response (enjoyment) and maximal strength (1RM) Low-Load (40%1RM (40% of their 1RM from testing)) vs. High-Load (75%1RM (75% of their 1RM from testing)) RT among novice college students.  Methods: Ten university students (18-22 years of age) underwent initial testing that included arms and legs lean body mass (LBM) measured via dual-energy X-ray absorptiometry (DXA)and maximal strength tests for trap bar, bench press, leg press, and cable row. Participants were randomly assigned to Low-Load or High-Load group and engaged in resistance training, twice a week for six weeks for a total of 12 sessions. Weights were increased by 5% every 2 weeks. After 12 sessions were completed, arms and legs LBM, 1RM for the four exercises, and enjoyment scores were assessed. Results: Two-way repeated measures ANOVA indicated no significant Time (Pre-Test vs. Post-Test) and Group (Low-Load vs. High-Load) effects on LBM in arms and legs (p > .05). There was a significant Time effect on 1RM Trap Bar, Bench Press, Leg Press, and Cable Row exercises. However, no Group effects for all exercises. Paired sample t tests indicated, for Low-Load group, there were no significant differences in enjoyment scores between sessions. For the High-Load group, there was a significant decrease in enjoyment from Session 2 to each subsequent Session (p < .05). Conclusions: Findings of the study suggest that, for novice college students, Low-Load resistance training may be optimal to maintain levels of exercise enjoyment while increasing maximal strength over time.