Effects of 8-Week instability resistance training on maximal strength in inexperienced young individuals

Authors

Marinkovic Marjan

Abstract

The purpose of this study was to evaluate the differences in bench press and squat maximal strength indicated by one-repetition maximum (1RM) test after 8 weeks’ instability resistance training. Fifty physically active but inexperienced resistance-trained university-aged sport science students were divided into instability and traditional resistance training groups and trained twice per week for 8 weeks. The unstable conditions were enabled by a Swiss ball for the bench press, while barbell squats under unstable conditions were performed on a BOSU ball. Both exercises (bench press and squat) were performed with a previously established 50% of 1RM. Although 80% of 1RM is usually required to improve muscle strength, this study has demonstrated that resistance training with a previously established 50% 1RM may be considered effective for previously inexperienced young individuals. However, the results of the study do not support the notion that resistance exercises performed under unstable conditions are more efficacious for improving maximal muscle strength than traditional stable exercises in inexperienced resistance-trained subjects.

Keywords

Instability, resistance training, muscle strength

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References

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