Effects of eight-week progressive resistance training on physical fitness and psychological health in adolescent males

Physical fitness and psychosocial health might improve through resistance training programs. However, there has been controversy regarding the efficacy of different exercise programs. Therefore, this study attempted to compare the effect of 8-week resistance training with linear and undulating programming on physical fitness and mental health. Twenty-nine healthy and untrained students (age: 16.06±0.83) were randomly divided into three groups: (1) control (n= 6), (2) linear programmed resistance training (LPRT) (n= 12), and (3) undulating programmed resistance training (UPRT) (n= 11). After two weeks of familiarization, 1RM (one-maximum repetition) values were obtained. Thereafter, experimental groups attended a resistance training program of 3 sessions/week (lasted 60 min each) for 8 weeks. Both groups had a similar plan until the fourth week. Then, intensity increased up to 70% of 1RM on a weekly basis for the LPRT group, and varied on a daily basis for the UPRT group. Upper- and lower-extremities strength and endurance, balance, speed, explosive-power, lean body mass, general mental health (GSQ) and physical self-concept (PSCQ) were measured. Experimental groups produced significant improvements in physical outcomes, in comparison with the control group. There were no improvements in GSQ and PSCQ. There were no statistically significant differences between the two programs. Both linear and undulating programs improved physical fitness of previously sedentary adolescent males to a similar extent. For practical purposes, as long as loads are individually adjusted, the type of program may not be relevant in beginner practitioners. Furthermore, both models were ineffective in producing changes in the psychosocial variables.