scholarly journals Análisis de la veracidad de determinadas creencias asociadas habitualmente al entrenamiento de fuerza. Una revisión narrativa (Analysis of the veracity of certain beliefs frequently associated to resistance training. A narrative review)

Retos ◽  
2019 ◽  
pp. 773-781
Author(s):  
Pablo Prieto González ◽  
Peter Sagat ◽  
Mehdi Ben Brahim ◽  
Jaromir Sedlacek
Keyword(s):  
Body Composition ◽  
Resistance Training ◽  
Strength Training ◽  
Endurance Training ◽  
Web Of Science ◽  
Positive Impact ◽  
Healthy Adults ◽  
Experimental Methodology ◽  
Google Scholar ◽  
Full Body

El objetivo del estudio fue contrastar la veracidad de las siguientes creencias: 1-El entrenamiento de fuerza y resistencia es incompatible. 2-El entrenamiento de fuerza limita la flexibilidad. 3-Las rutinas divididas son más eficaces que las de cuerpo entero. 4-El entrenamiento de fuerza no es útil para la pérdida de peso, o la mejora de la composición corporal. Se realizó una búsqueda en las siguientes bases de datos: ProQuest, Google Scholar, Scopus, ScienceDirect y Web of Science. Los criterios de selección fueron: a) Artículos escritos en Español o en Inglés. b) Investigaciones primarias con metodología experimental o cuasi-experimental. c) Escritos entre el año 2015 y 2019, salvo para los apartados 2 y 3, que se amplió hasta 2000 y 1990 respectivamente, debido a la escasez de publicaciones. d) La población objeto de estudio fueron adultos sanos que no practicaban deporte a nivel profesional o semiprofesional. e) Artículos que recogen exclusivamente adaptaciones logradas mediante una intervención con entrenamiento. Analizados los estudios, se pudo determinar que en adultos sanos: 1- El entrenamiento de fuerza y resistencia es compatible. 2- El entrenamiento de fuerza no deteriora la flexibilidad, y podría incluso mejorarla. 3- En virtud de los estudios existente, las rutinas divididas y las de cuerpo entero son igualmente eficaces para incrementar la fuerza. Las rutinas de cuerpo entero podrían generar mayor hipertrofia muscular. 4- El entrenamiento de fuerza es eficaz en la mejora de la composición corporal, y podría tener un impacto positivo en biomarcadores cardiovasculares y metabólicos.Abstract. The purpose of the study was to verify the veracity of the following beliefs: 1-Resistance and endurance training are incompatible. 2-Resistance training reduces flexibility. 3-Split body routines are more effective than full-body routines. 4-Resistance training is not useful neither in weight loss programs, nor to change body composition. The following databases were searched: ProQuest, Google Scholar, Scopus, ScienceDirect and Web of Science. The selection criteria were: a) Articles written in Spanish or in English b) Primary research following an experimental or quasi-experimental methodology c) Written between 2015 and 2019, except for section 2 and 3, which was extended until 2000 and 1990 respectively, due to the shortage of publications d) The target population of study were healthy adults who did not practice sports at the professional or semi-professional level e) Papers which include only adaptations achieved through training interventions. Once the studies were analyzed, it was concluded that in healthy adults: 1-The combination of resistance and endurance training is compatible. 2- Strength training does not decrease flexibility, and it could even improve it. 3- On the basis of existing studies, split and full-body routines are equally effective in improving strength. Full-body routines could generate higher muscle hypertrophy. 4- Strength training is effective in improving body composition, and could make a positive impact on cardiovascular and metabolic biomarkers.

scholarly journals Effectiveness training type on body composition and metabolic parameters in adolescents with obesity: review

2020 ◽  
Vol 70 (4) ◽  
pp. 290-299
Author(s):  
Thalles Guilarducci Costa ◽  
Louise Rodrigues ◽  
Carlos Ramos-Urrea
Keyword(s):  
Body Composition ◽  
Resistance Training ◽  
Muscle Mass ◽  
Body Mass ◽  
Aerobic Training ◽  
Web Of Science ◽  
Weekly Training ◽  
Significant Difference ◽  
Effective Training ◽  
Type Of Exercise

No systematic reviews had analyzedthe most effective training for adolescents with obesity, thus, the aim of our review was to understand whether aerobic, resistance, or combinate, is appropriate for improving body composition, and factors associated with obesity in adolescents. We followed PRISMA methods, in the Pubmed, SCOPUS, and Web of Science databases, using the terms Obesity, teenager, fat mass, body mass index, body mass, intervention, aerobic, resistance, training and physical activity. Subsequently, titles and abstracts were read to filter the articles. Of the 3585 results found, 10 articles were selected with protocols of 3 to 4 weekly training sessions of 15 to 60 minutes, with interventions of 4 to 12 weeks. All types of training were beneficial for anthropometric and biochemical improvement, only resistance training (RT) has a significant difference for muscle mass compared to aerobic training (AT). Even though of the small number of studies with this type of comparison, it is still unclear which type of training is better or whether the two done concurrently would be a better alternative. According to our findings adolescents who want to maximize the effect of exercise on anthropometric variables should ideally perform aerobic and endurance exercises, but significant benefit can be achieved through any type of exercise, and if it were to have a significant differentiation within muscle mass the resistance exercise may be ideal to achieve this goal. En este artículo de revisión, fue analizado cual es el método de entrenamiento que es más efectivo para adolescentes con obesidad, de allí, a que nuestro objetivo en esta revisión es definir cual de los protocolos de entrenamiento (aeróbico, de resistenciao combinado) es mas apropiado para mejorar la composición corporal y otros factores asociados con la obesidad en adolescentes. Siguiendo los métodos de PRISMA se realizóla búsqueda en las bases de datos de, Pubmed, SCOPUS, y Web os Science, utilizando términos de obesidad, adolescentes, masa grasa, índice de masa corporal, masa corporal, intervención, ejercicio aeróbico, ejercicio de resistencia, ejercicio combinado y actividad física, subsecuentemente se leyeron títulos y resúmenes para filtrar los artículos. De los 3585 artículos encontrados, 10 artículos fueron seleccionados con protocolos de 3 a 4 días a la semana, donde cada sesión era de 15 a 60 minutos, con intervenciones entre 4 y 12 semanas. Todos los tipos de entrenamiento fueron beneficiosos para mejorar composición corporal y parámetros bioquímicos, el ejercicio de resistencia demuestra tener diferencia con relación a los otros dos protocolos de entrenamiento donde post-intervención consiguen mejorar la masa muscular. Debido al número pequeño de estudios aun la información es poco clara sobre cual protocolo es más efectivo y así poder elegir una alternativa mas adecuada. De acuerdo con los hallazgos realizar ejercicios aeróbicos y/o combinados mejoran la composición corporal a nivel de masa grasa, y el ejercicio de resistencia demuestra mejorar musculatura en adolescentes con obesidad.

scholarly journals Entrenamiento de fuerza con bandas elásticas en niños y adolescentes: una revisión sistemática (Resistance training using elastic band in children and adolescents. A systematic review)

Retos ◽  
2021 ◽  
Vol 44 ◽  
pp. 202-208
Author(s):  
Belén Lagares Vázquez ◽  
Jose Antonio Rebollo
Keyword(s):  
Systematic Review ◽  
Resistance Training ◽  
Muscle Strength ◽  
Strength Training ◽  
Children And Adolescents ◽  
Web Of Science ◽  
Current Status ◽  
Elastic Band ◽  
Eligibility Criteria ◽  
Revisión Sistemática

  El objetivo de este estudio fue realizar una revisión sistemática para conocer el estado actual de los efectos del entrenamiento de fuerza a partir de dispositivos elásticos en niños y adolescentes. La búsqueda se realizó en las bases de datos Web of Science y Pubmed. De los 38 resultados iniciales, se seleccionaron 8 artículos que cumplían los criterios de elegibilidad establecidos con anterioridad. Para realizar esta revisión sistemática se empleó la declaración PRISMA. Los resultados mostraron mejoras en la fuerza muscular y en diversas variables de salud y rendimiento. El entrenamiento con estos dispositivos obtuvo mejoras en la capacidad de sprint, salto vertical, cambio de dirección y sentadilla. Además, también se hallaron mejoras en la composición corporal, en el equilibrio, en la prevención de lesiones y una mayor adherencia al programa de ejercicio físico. En la actualidad existe una disminución de la fuerza muscular en población infantil y adolescente a nivel mundial. Esta situación puede derivar en problemas adversos para la salud. El entrenamiento de fuerza con bandas elástica se presenta como una herramienta útil y eficaz tanto en el contexto escolar como deportivo. No obstante, son necesarios más estudios que muestren los beneficios del entrenamiento de fuerza a partir de este recurso con el fin de establecer estrategias para mejorar la salud y calidad de vida en esta población.  Abstract. The aim of this study was to carry out a systematic review to determine the current status of the effects of resistance training using elastic devices in children and adolescents. The search was performed in the Web of Science and Pubmed databases. Of the 38 initial results, 8 articles were selected that met the previously established eligibility criteria. The PRISMA statement was used to conduct this systematic review. The results showed improvements in muscle strength and in various health and performance variables. Training with these devices obtained improvements in sprint, vertical jump, change of direction and squat. In addition, improvements in body composition, balance, injury prevention and increased adherence to the physical exercise programme were also found. There is currently a worldwide decline in muscle strength in children and adolescents. This situation can lead to adverse health problems. Strength training with elastic bands is presented as a useful and effective tool in both school and sports contexts. However, more studies are needed to show the benefits of strength training from this resource in order to establish strategies to improve health and quality of life in this population.

scholarly journals Effects of Resistance Training and Endurance Training on Insulin Sensitivity in Nonobese, Young Women: A Controlled Randomized Trial1

2000 ◽  
Vol 85 (7) ◽  
pp. 2463-2468 ◽  
Author(s):  
Eric T. Poehlman ◽  
Roman V. Dvorak ◽  
Walter F. DeNino ◽  
Martin Brochu ◽  
Philip A. Ades
Keyword(s):  
Body Composition ◽  
Adipose Tissue ◽  
Insulin Sensitivity ◽  
Resistance Training ◽  
Endurance Training ◽  
Young Women ◽  
Aerobic Capacity ◽  
Fat Free Mass ◽  
Glucose Disposal ◽  
Maximum Aerobic Capacity

We examined the effects of a 6-month randomized program of endurance training (n = 14), resistance training (n = 17), or control conditions (n = 20) on insulin sensitivity in nonobese, younger women (18–35 yr). To examine the possible mechanism(s) related to alterations in insulin sensitivity, we measured body composition, regional adiposity, and skeletal muscle characteristics with computed tomography. We observed no changes in total body fat, sc abdominal adipose tissue, or visceral adipose tissue with endurance or resistance training. Insulin sensitivity, however, increased with endurance training (pre, 421 ± 107; post, 490 ± 133 mg/min; P < 0.05) and resistance training (pre, 382± 87; post, 417 ± 89 mg/min; P = 0.06). When the glucose disposal rate was expressed per kg fat-free mass (FFM), the improved insulin sensitivity persisted in endurance-trained (pre, 10.5 ± 2.7; post, 12.1 ± 3.3 mg/min·kg FFM; P < 0.05), but not in resistance-trained (pre, 9.7 ± 1.9; post, 10.2 ± 1.8 mg/min·kg FFM; P = NS) women. Muscle attenuation ratios increased (P < 0.05) in both endurance- and resistance-trained individuals, but this was not related to changes in insulin sensitivity. Moreover, the change in insulin sensitivity was not related to the increased maximum aerobic capacity in endurance-trained women (r = 0.24; P = NS). We suggest that both endurance and resistance training improve glucose disposal, although by different mechanisms, in young women. An increase in the amount of FFM from resistance training contributes to increased glucose disposal probably from a mass effect, without altering the intrinsic capacity of the muscle to respond to insulin. On the other hand, endurance training enhances glucose disposal independent of changes in FFM or maximum aerobic capacity, suggestive of an intrinsic change in the muscle to metabolize glucose. We conclude that enhanced glucose uptake after physical training in young women occurs with and without changes in FFM and body composition.

Impairment of Performance Variables After In-Season Strength-Training Cessation in Elite Cyclists

2016 ◽  
Vol 11 (6) ◽  
pp. 727-735 ◽  
Author(s):  
Bent R. Rønnestad ◽  
Joar Hansen ◽  
Ivana Hollan ◽  
Matt Spencer ◽  
Stian Ellefsen
Keyword(s):  
Strength Training ◽  
Endurance Training ◽  
Positive Impact ◽  
Cycling Performance ◽  
Wingate Test ◽  
Practical Significance ◽  
Rapid Decline ◽  
Mean Power ◽  
Competition Period ◽  
Elite Cyclists

The current study investigated the effects of 8 wk of strength-training cessation after 25 wk of strength training on strength- and cycling-performance characteristics. Elite cyclists were randomly assigned to either 25 wk of endurance training combined with heavy strength training (EXP, n = 7, maximal oxygen uptake [V̇O2max] 77 ± 6 mL . kg-1 . min-1; 3 × 4–10 RM, 1 to 2 d/wk) or to endurance training only (CON, n = 7, V̇O2max 73 ± 5 mL . kg-1 . min-1). Thereafter, both groups performed endurance training only for 8 wk, coinciding with the initial part of the competition season. Data were assessed for practical significance using magnitude-based inferences. During the 25-wk preparatory period, EXP had a larger positive impact on maximal isometric half-squat force, squat jump (SJ), maximal aerobic power (Wmax), power output at 4 mmol/L [La], and mean power in 30-s Wingate test than did CON (ES = 0.46-0.74). Conversely, during the 8-wk competition period EXP had a reduction in SJ, Wmax, and mean power in the 30-s Wingate test compared with CON (ES = 0.49-0.84). The present findings suggest rapid decline of adaptations on termination of strength training during the first 8 wk of the competition period in elite cyclists.

Potential for strength and endurance training to amplify endurance performance

1988 ◽  
Vol 65 (5) ◽  
pp. 2285-2290 ◽  
Author(s):  
R. C. Hickson ◽  
B. A. Dvorak ◽  
E. M. Gorostiaga ◽  
T. T. Kurowski ◽  
C. Foster
Keyword(s):  
Resistance Training ◽  
Strength Training ◽  
Endurance Training ◽  
Citrate Synthase ◽  
Endurance Performance ◽  
Treadmill Running ◽  
Vastus Lateralis Muscle ◽  
Heavy Resistance Training ◽  
The Impact

The impact of adding heavy-resistance training to increase leg-muscle strength was studied in eight cycling- and running-trained subjects who were already at a steady-state level of performance. Strength training was performed 3 days/wk for 10 wk, whereas endurance training remained constant during this phase. After 10 wk, leg strength was increased by an average of 30%, but thigh girth and biopsied vastus lateralis muscle fiber areas (fast and slow twitch) and citrate synthase activities were unchanged. Maximal O2 uptake (VO2max) was also unchanged by heavy-resistance training during cycling (55 ml.kg-1.min-1) and treadmill running (60 ml.kg-1.min-1); however, short-term endurance (4-8 min) was increased by 11 and 13% (P less than 0.05) during cycling and running, respectively. Long-term cycling to exhaustion at 80% VO2max increased from 71 to 85 min (P less than 0.05) after the addition of strength training, whereas long-term running (10 km times) results were inconclusive. These data do not demonstrate any negative performance effects of adding heavy-resistance training to ongoing endurance-training regimens. They indicate that certain types of endurance performance, particularly those requiring fast-twitch fiber recruitment, can be improved by strength-training supplementation.

scholarly journals Observations of Performance and Body Composition Following 8-weeks of Progressive Resistance Training in Participants With Cerebral Palsy

2021 ◽  
pp. 21
Author(s):  
Keyword(s):  
Body Composition ◽  
Cerebral Palsy ◽  
Resistance Training ◽  
Strength Training ◽  
Muscle Mass ◽  
Training Data ◽  
Progressive Resistance Training ◽  
Muscular Fitness ◽  
Peak Aerobic Capacity ◽  
Progressive Resistance

Purpose: To observe the effects of progressive resistance training on performance and body composition in participants with cerebral palsy. Methods: Four quadriplegic (3 male, 1 female) and two hemiplegic (2 female) participants (22 ± 5 yr, mean ± SD) completed moderate to high intensity resistance training 2-3 days a week for 8-weeks. Strength training programs were developed for each participant based on their physical ability. Measurements of exercise performance and body composition (InBody 270 & S10) were collected prior to and following training. Data from all participants was pooled, and samples with 5-6 subjects were analyzed using a paired t-test with significance set at p < 0.05. Results: Measurements of muscular fitness improved, including plank performance (pre: 64 ± 40, post: 95 ± 61 s, n = 6), supine sled leg press 1RM (pre: 225 ± 69, post: 378 ± 124 lb, n = 6) and bench/sled press 1RM (pre: 92 ± 54, post: 115 ± 58 lb, n = 5). There was no change in peak sprint capacity (pre: 89 ± 32, post: 96 ± 29 W, n = 5) or peak aerobic capacity (pre: 303 ± 136, post: 370 ± 246 s, n = 4). Measurements of body weight (pre: 151 ± 40, post: 151 ± 42 lb, n = 6) and skeletal muscle mass (pre: 53 ± 8, post: 54 ± 9 lb, n = 6) were unchanged following training. Conclusion: Preliminary data is encouraging that the unique and challenging strength training program employed with these participants can be utilized to gain meaningful improvements in muscular fitness. However, a larger sample size and longer training period may be necessary to significantly increase muscle mass.

scholarly journals Effects of Strength Training on Body Composition in Young Male Professional Soccer Players

Sports ◽  
2019 ◽  
Vol 7 (5) ◽  
pp. 104 ◽  
Author(s):  
Luis Suarez-Arrones ◽  
Pilar Lara-Lopez ◽  
Nacho Torreno ◽  
Eduardo Saez de Villarreal ◽  
Valter Di Salvo ◽  
...  
Keyword(s):  
Body Composition ◽  
Strength Training ◽  
Positive Impact ◽  
Young Male ◽  
Regional Level ◽  
Fat Free Mass ◽  
Whole Body ◽  
Football Players ◽  
Professional Soccer ◽  
Effective Option

The present prospective cohort study investigated changes in body composition (BC) in young male football players (n = 18, 16.1 ± 0.8 years; 181.0 ± 0.1 cm; 71.3 ± 4.9 kg) after combined football and strength training (ST) during a whole in-season period (26 weeks). BC was measured at whole-body absolute and regional levels by dual-energy X-ray absorptiometry in eighteen players at the beginning and at the end of the competitive period. The ST was organized into three different session types: ST in the gym, specific ST on the field, and individual ST (weak points). The results of the present study indicated that fat-free mass (FFM) was substantially higher following the competitive period (5.1% ± 1.2%), while percentage of fat showed no changes during the competitive period. At the regional level, arms’ and legs’ FFM increased at the end of the season, and bone mineral content (BMC) and density (BMD) increased in arms, legs, pelvis, thoracic spine, and lumbar spine. In conclusion, within the limitation of the potential positive impact of growth and/or maturation, present results seem to indicate that an ST program that supplements football-related training sessions could be an effective option to increase FFM, BMC, and BMD at both whole-body and regional level across the competitive season in young male professional football players.

scholarly journals Endurance Training vs. Circuit Resistance Training: Effects on Lipid Profile and Anthropometric/Body Composition Status in Healthy Young Adult Women

2020 ◽  
Vol 17 (4) ◽  
pp. 1222
Author(s):  
Gentiana Beqa Ahmeti ◽  
Kemal Idrizovic ◽  
Abdulla Elezi ◽  
Natasa Zenic ◽  
Ljerka Ostojic
Keyword(s):  
Body Composition ◽  
Young Adult ◽  
Resistance Training ◽  
Endurance Training ◽  
Body Mass ◽  
Density Lipoprotein ◽  
Adult Women ◽  
Young Adult Women ◽  
Training Effects ◽  
Differential Effects

Background: Endurance training (ET) and resistance training (RT) are known to be effective in improving anthropometric/body composition and lipid panel indicators, but there is an evident lack of studies on differential effects of these two forms of physical exercise (PE). This study aimed to evaluate the differential effects of 8-week ET and RT among young adult women. Methods: Participants were women (n = 57; age: 23 ± 3 years; initial body height: 165 ± 6 cm; body mass: 66.79 ± 7.23 kg; BMI: 24.37 ± 2.57 kg/m2) divided into the ET group (n = 20), RT group (n = 19), and non-exercising control group (n = 18). All participants were tested for cardiovascular risk factors (CRF), including total cholesterol, high density lipoprotein (HDL), low density lipoprotein (LDL), triglycerides, glucose, and anthropometric/body composition (body mass, body mass index, skinfold measures, body fat %) at the beginning and at the end of the study. Over the 8 weeks, the ET group trained three times/week on a treadmill while the RT group participated in equal number of circuit weight training sessions. Both types of training were planned according to participants’ pre-study fitness status. Results: A two-factor analysis of variance for repeated measurements (“group” × “measurement”) revealed significant main effects for “measurement” in CRF. The “group × measurement” interaction was significant for CRF. The post-hoc analysis indicated significant improvements in CRF for RT and ET. No significant differential effects between RT and ET were evidenced. Conclusions: The results of this study evidence improvements of CRF in young adult women as a result of 8-week ET and RT. The lack of differential training-effects may be attributed to the fact that all participants underwent pre-study screening of their fitness status, which resulted in application of accurate training loads.

scholarly journals The effect of endurance and endurance-strength training on body composition and cardiometabolic markers in abdominally obese women: a randomised trial

2021 ◽  
Vol 11 (1) ◽  
Author(s):  
Małgorzata Jamka ◽  
Edyta Mądry ◽  
Patrycja Krzyżanowska-Jankowska ◽  
Damian Skrypnik ◽  
Monika Szulińska ◽  
...  
Keyword(s):  
Body Composition ◽  
Strength Training ◽  
Endurance Training ◽  
Randomised Trial ◽  
Lipid Homeostasis ◽  
Obese Women ◽  
Endurance Strength ◽  
Glucose And Lipid Homeostasis ◽  
Cardiometabolic Markers ◽  
Training Programmes

AbstractStudies comparing the effect of endurance and endurance-strength training on cardiometabolic markers provided inconsistent results. Therefore, the study aimed to compare the effect of endurance and endurance-strength training on body composition and cardiometabolic parameters in abdominally obese women. In this randomised trial, 101 subjects were included and divided into endurance (n = 52) and endurance-strength (n = 49) training. During the 12-week intervention, participants performed supervised one-hour training three times a week. Body composition, blood pressure (BP), markers of glucose and lipid homeostasis, and myoglobin levels were measured before and after the intervention. In total, 85 subjects completed the trial. Both interventions decreased fat mass and visceral adipose tissue and increased free fat mass, appendicular lean mass index and lean mass index. Neither endurance training nor endurance-strength training affected glucose and lipid metabolism. However, only endurance training significantly decreased paraoxonase and myoglobin levels. Both training programmes significantly decreased BP, with a more reduction of diastolic BP noted in the endurance group. In conclusion, both training programmes had a favourable effect on body composition but did not improve glucose and lipid homeostasis. Besides, endurance training decreased paraoxonase activity and myoglobin levels and was more effective in reducing BP.The study was registered with the German Clinical Trials Register (DRKS) within the number: DRKS00019832 (retrospective registration), date of registration: 26/02/2020.

scholarly journals Effects of an Aqueous Extract of Withania somnifera on Strength Training Adaptations and Recovery: The STAR Trial

Nutrients ◽  
2018 ◽  
Vol 10 (11) ◽  
pp. 1807 ◽  
Author(s):  
Tim Ziegenfuss ◽  
Anurag Kedia ◽  
Jennifer Sandrock ◽  
Betsy Raub ◽  
Chad Kerksick ◽  
...  
Keyword(s):  
Body Composition ◽  
Resistance Training ◽  
Strength Training ◽  
Aqueous Extract ◽  
Withania Somnifera ◽  
Bench Press ◽  
Time Trial ◽  
Lower Body ◽  
Training Adaptations ◽  
The Impact

Withania somnifera (Ashwagandha) is an Ayurvedic herb categorized as having “rasayana” (rejuvenator), longevity, and revitalizing properties. Sensoril® is a standardized aqueous extract of the roots and leaves of Withania somnifera. Purpose: To examine the impact of Sensoril® supplementation on strength training adaptations. Methods: Recreationally active men (26.5 ± 6.4 years, 181 ± 6.8 cm, 86.9 ± 12.5 kg, 24.5 ± 6.6% fat) were randomized in a double-blind fashion to placebo (PLA, n = 19) or 500 mg/d Sensoril® (S500, n = 19). Body composition (DEXA), muscular strength, power, and endurance, 7.5 km cycling time trial, and clinical blood chemistries were measured at baseline and after 12 weeks of supplementation and training. Subjects were required to maintain their normal dietary habits and to follow a specific, progressive overload resistance-training program (4-day/week, upper body/lower body split). 2 × 2 mixed factorial ANOVA was used for analysis and statistical significance was set a priori at p ≤ 0.05. Results: Gains in 1-RM squat (S500: +19.1 ± 13.0 kg vs. PLA +10.0 ± 6.2 kg, p = 0.009) and bench press (S500: +12.8 ± 8.2 kg vs. PLA: +8.0 ± 6.0 kg, p = 0.048) were significantly greater in S500. Changes in DEXA-derived android/gynoid ratio (S500: +0.0 ± 0.14 vs. PLA: +0.09 ± 0.1, p = 0.03) also favored S500. No other between-group differences were found for body composition, visual analog scales for recovery and affect, or systemic hemodynamics, however, only the S500 group experienced statistically significant improvements in average squat power, peak bench press power, 7.5 km time trial performance, and perceived recovery scores. Clinical chemistry analysis indicated a slight polycythemia effect in PLA, with no other statistical or clinically relevant changes being noted. Conclusions: A 500 mg dose of an aqueous extract of Ashwagandha improves upper and lower-body strength, supports a favorable distribution of body mass, and was well tolerated clinically in recreationally active men over a 12-week resistance training and supplementation period.

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