Effects of single- vs. multiple-set resistance training on maximum strength and body composition in trained postmenopausal women

The purpose of this study was to examine the effect of a single- vs. a multiple-set resistance training protocol in well-trained early postmenopausal women. Subjects (N = 71) were randomly assigned to begin either with 12 weeks of the single-set or 12 weeks of the multiple-set protocol. After another 5 weeks of regenerational resistance training, the subgroup performing the single-set protocol during the first 12 weeks crossed over to the 12-week multiple-set protocol and vice versa. Neither exercise type nor exercise intensity, degree of fatigue, rest periods, speed of movement, training sessions per week, compliance and attendance, or periodization strategy differed between exercise protocols. Body mass, body composition, and 1 repetition maximum (1RM) values for leg press, bench press, rowing, and leg adduction were measured at baseline and after each period. Multiple-set training resulted in significant increases (3.5-5.5%) for all 4 strength measurements, whereas single-set training resulted in significant decreases (-1.1 to -2.0%). Body mass and body composition did not change during the study. The results show that, in pretrained subjects, multiple-set protocols are superior to single-set protocols in increasing maximum strength.     

Early phase strength development: a four-week training comparison of different programs

The purpose of this study was to explore the effects of various exercise sequences in the early weeks of a strength training program. Forty-two untrained men were randomly assigned to one of 4 training regimens, which were differentiated by the order in which the exercises were performed, and trained 3 days per week for 4 weeks. Three regimens were multiple-set protocols (alternating, blocked, and semiblocked), and the fourth was a single-set protocol. The exercises were arm curls, lateral raises, and triceps extensions. Results showed that the blocked group improved significantly more on the arm curl exercise than the single-set group. No other group comparisons were significant. This finding indicates that a blocked multiple-set regimen is superior to a single-set regimen for certain upper-body exercises in the early stages of strength training.     

Dissimilar effects of one- and three-set strength training on strength and muscle mass gains in upper and lower body in untrained subjects

The purpose of this study was to compare the effects of single- and multiple-set strength training on hypertrophy and strength gains in untrained men. Twenty-one young men were randomly assigned to either the 3L-1UB group (trained 3 sets in leg exercises and 1 set in upper-body exercises; n = 11), or the 1L-3UB (trained 1 set in leg exercises and 3 sets in upper-body exercises; n = 10). Subjects trained 3 days per week for 11 weeks and each workout consisted of 3 leg exercises and 5 upper-body exercises. Training intensity varied between 10 repetition maximum (RM) and 7RM. Strength (1RM) was tested in all leg and upper-body exercises and in 2 isokinetic tests before training, and after 3, 6, 9, and 11 weeks of training. Cross sectional area (CSA) of thigh muscles and the trapezius muscle and body composition measures were performed before training, and after 5 and 11 weeks of training. The increase in 1RM from week 0 to 11 in the lower-body exercises was significantly higher in the 3L-1UB group than in the 1L-3UB group (41 vs. 21%; p < 0.001), while no difference existed between groups in upper-body exercises. Peak torque in maximal isokinetic knee-extension and thigh CSA increased more in the 3L-1UB group than in the 1L-3UB group (16 vs. 8%; p = 0.03 and 11 vs. 7%; p = 0.01, respectively), while there was no significant difference between groups in upper trapezius muscle CSA. The results demonstrate that 3-set strength training is superior to 1-set strength training with regard to strength and muscle mass gains in the leg muscles, while no difference exists between 1- and 3-set training in upper-body muscles in untrained men.     

Short-term effects of resistance training frequency on body composition and strength in middle-aged women

Although a dose-response relationship between resistance training frequency and strength has been identified, there is limited research regarding the association between frequency and body composition. This study evaluated the effects of 3 vs. 4 d·wk(-1) of resistance training on body composition and strength in middle-aged women. Twenty-one untrained women (age 47.6 ± 1.2 years) completed 8 weeks of resistance training either 3 nonconsecutive days of the week using a traditional total-body protocol (RT3) or 4 consecutive days of the week using an alternating split-training protocol (RT4). The RT3 completed 3 sets of 8 exercises, whereas RT4 completed 3 sets of 6 upper body exercises or 6 sets of 3 lower body exercises. Both groups completed 72 sets per week of 8-12 repetitions at 50-80% 1 repetition maximum. Weekly training volume load was calculated as the total number of repetitions × load (kg) completed per week. Body composition was measured using air displacement plethysmography. At baseline and after 8 weeks of resistance training, there were no significant between-group differences. Both protocols resulted in significant increases in absolute lean mass (1.1 ± 0.3 kg; p = 0.001), body weight (1.02 ± 0.3 kg; p = 0.005), body mass index (0.3 ± 0.1 kg·m(-2); p = 0.006), strength (p < 0.001), and weekly training volume load (p < 0.001). Correlation analysis revealed that weekly training volume load was strongly and positively related to gains in lean mass (r = 0.56, p = 0.05) and strength (r = 0.60, p = 0.006). In these untrained, middle-aged women, initial short-term gains in lean mass and strength were not influenced by training frequency when the number of training sets per week was equated.     

Single- vs. multiple-set resistance training: recent developments in the controversy

The number of sets in a resistance training program remains a major point of discussion and controversy. Studies prior to 1998 demonstrated inconsistent findings between single-set and multiple-set programs; however, recent evidence suggests that multiple sets promote additional benefits following short- and long-term training. The rationale supporting multiple sets is that the number of sets is part of the exercise volume equation, and the volume of exercise is crucial in producing the stimulus necessary to elicit specific physiological adaptations. The purpose of this paper is to present an overview of recent resistance training studies comparing single and multiple sets. However, it should be noted that studies to date have been conducted in young and middle-aged adults, and it remains to be determined if the additional benefits accrued with multiple-set training also occurs for older adults, especially the frail elderly.     

Three sets of weight training superior to 1 set with equal intensity for eliciting strength

The purpose of this study was to compare single and multiple sets of weight training for strength gains in recreationally trained individuals. Sixteen men (age = 21 +/- 2.0) were randomly assigned to 1 set (S-1; n = 8) or 3 set (S-3; n = 8) groups and trained 3 days per week for 12 weeks. One repetition maximum (1RM) was recorded for bench press and leg press at pre-, mid-, and posttest. Subjects trained according to daily undulating periodization (DUP), involving the bench press and leg press exercises between 4RM and 8RM. Training intensity was equated for both groups. Analysis of variance with repeated measures revealed statistically significant differences favoring S-3 in the leg press (p < 0.05, effect size [ES] = 6.5) and differences approaching significance in the bench press (p = 0.07, ES = 2.3). The results demonstrate that for recreationally trained individuals using DUP training, 3 sets of training are superior to 1 set for eliciting maximal strength gains.     

The effect of whole-body vibration training and conventional strength training on performance measures in female athletes

The purpose of this study was to examine the effects of regular whole-body vibration (WBV) training on lower body strength and power. National Collegiate Athletic Association Division III softball athletes (n = 9) completed the 9-week protocol as part of their off-season strength and conditioning program. The athletes were randomly assigned to 1 of 2 groups. Week 1, pretesting included 3 repetition maximum (3RM) back squat, standing long jump (SLJ), and vertical countermovement jump (VCMJ). Phase I training (weeks 2-4) consisted of either WBV training (group 1) or conventional strength training (CST, group 2). The primary programmatic difference between WBV and CST was the inclusion of WBV sets after squat sets. Posttesting (3RM squat, SLJ, VCMJ) occurred at week 5. Phase II training (weeks 6-8) consisted of either WBV training (group 2) or CST (group 1). Posttesting was repeated at week 9 after the completion of phase II. Three 2 × 2 mixed factorial analyses of variance were computed. No significant differences (p > 0.05) were found between groups or between groups and testing period for the SLJ, VCMJ, and estimated 1RM back squat. Increases (p < 0.05) were observed in SLJ, VCMJ, and back squat from pretest to posttest 1. Back squat increased (p < 0.05) from posttest 1 to posttest 2. All the athletes experienced significantly greater (p < 0.05) percent changes from pretest to posttest 1 for SLJ and VCMJ. These results indicate that the inclusion of WBV as part of an off-season strength and conditioning program has no apparent benefit over CST methods for collegiate softball players.     

The effects of stability ball training on spinal stability in sedentary individuals

Stability ball training (SBT) is believed to improve spinal stability (SS) and could reduce the risk of back pain in sedentary individuals. The purpose of this study was to examine the effects of SBT on SS. Twenty sedentary individuals were randomly assigned to either an experimental group that performed SBT twice per week for 10 weeks or to a control group. Differences between groups were assessed by analysis of variance (ANOVA) with repeated measures. The experimental group improved significantly (p < 0.05) on the static back-endurance test from pretest (149.3 +/- 72.3 seconds) to posttest (194.6 +/- 56.7 seconds) and the side bridge test from pretest (45.4 +/- 39.4 seconds) to posttest (71.3 +/- 59.7 seconds). Back endurance for the control group did not change from pretest (123.4 +/- 64.9 seconds) to posttest (87.5 +/- 40.2 seconds), nor did the results of the side bridge test change for this group from pretest (41.8 +/- 26.4 seconds) to posttest (51.6 +/- 35.9 seconds). These findings illustrate that SBT may provide improvements in SS within this population. Practitioners might use SBT exercises where the position of the spine is maintained during the early phases of back-pain prevention programs. This type of programming might be beneficial to individuals who spend a good deal of time sitting (i.e., in corporate fitness programs) or for individuals who are prone to back pain and have been cleared to exercise. Also, the side bridge and static back endurance assessments may be good choices for measuring SS in field settings.     

The influence of volume of exercise on early adaptations to strength training

The purpose of this investigation was to compare the effects of single-set strength training and 3-set strength training during the early phase of adaptation in 18 untrained male subjects (age, 20-30 years). After initial testing, subjects were randomly assigned to either the 3L-1U group (n = 8), which trained 3 sets in leg exercises and 1 set in upper-body exercises, or the 1L-3U group (n = 10), which trained 1 set in leg exercises and 3 sets in upper-body exercises. Testing was conducted at the beginning and at the end of the study and consisted of 2 maximal isometric tests (knee extension and bench press) and 6 maximal dynamic tests (1 repetition maximum [1RM] tests). Subjects trained 3 days per week for 6 weeks. After warm-up, subjects performed 3 leg exercises and 4 upper-body exercises. In both groups, each set consisted of 7 repetitions (reps) with the load supposed to induce muscular failure after the seventh rep (7RM load). After 6 weeks of training, 1RM performance in all training exercises was significantly increased (10-26%, p < 0.01) in both groups. The relative increase in 1RM load in the 3 leg exercises was significantly greater in the 3L-1U group than in the 1L-3U group (21% vs. 14%, p = 0.01). However, the relative increase in 1RM load in the 3 upper-body exercises was similar in the 3L-1U group (16%) and the 1L-3U group (14%). These results show a superior adaptation to 3-set strength training, compared with 1-set strength training, in leg exercises but not in upper-body exercises during the early phase of adaptation.     

Work volume and strength training responses to resistive exercise improve with periodic heat extraction from the palm

Body core cooling via the palm of a hand increases work volume during resistive exercise. We asked: (a) "Is there a correlation between elevated core temperatures and fatigue onset during resistive exercise?" and (b) "Does palm cooling between sets of resistive exercise affect strength and work volume training responses?" Core temperature was manipulated by 30-45 minutes of fixed load and duration treadmill exercise in the heat with or without palm cooling. Work volume was then assessed by 4 sets of fixed load bench press exercises. Core temperatures were reduced and work volumes increased after palm cooling (Control: Tes = 39.0 ± 0.1° C, 36 ± 7 reps vs. Cooling: Tes = 38.4 ± 0.2° C, 42 ± 7 reps, mean ± SD, n = 8, p < 0.001). In separate experiments, the impact of palm cooling on work volume and strength training responses were assessed. The participants completed biweekly bench press or pull-up exercises for multiple successive weeks. Palm cooling was applied for 3 minutes between sets of exercise. Over 3 weeks of bench press training, palm cooling increased work volume by 40% (vs. 13% with no treatment; n = 8, p < 0.05). Over 6 weeks of pull-up training, palm cooling increased work volume by 144% in pull-up experienced subjects (vs. 5% over 2 weeks with no treatment; n = 7, p < 0.001) and by 80% in pull-up na?ve subjects (vs. 20% with no treatment; n = 11, p < 0.01). Strength (1 repetition maximum) increased 22% over 10 weeks of pyramid bench press training (4 weeks with no treatment followed by 6 weeks with palm cooling; n = 10, p < 0.001). These results verify previous observations about the effects of palm cooling on work volume, demonstrate a link between core temperature and fatigue onset during resistive exercise, and suggest a novel means for improving strength and work volume training responses.     

The effects of short-term unilateral and bilateral lower-body resistance training on measures of strength and power

The purpose of this study was to compare the effects of short-term unilateral resistance training (UL) and bilateral resistance training (BL) with free weights on several tests of unilateral and bilateral lower-body strength and power in men and women. Thirty-eight untrained men and women (mean body mass 78.3 +/- 21.47 kg; age 20.74 +/- 2.6 years) completed the study. The groups trained 2 days per week for 8 weeks with free weights and 2 days per week for 5 of the 8 weeks with plyometric drills. The resistance-training program consisted of a progression from 3 sets of 15 repetitions at 50% of the subject's predicted 1 repetition maximum (1RM) to 6 sets of 5 repetitions at 87% 1RM. Training volume and intensity were equal for each group. The free-weight squat was used to measure unilateral and bilateral strength. Power was measured by the Magaria-Kalamen stair-climb test and the unilateral and bilateral vertical jump test. Analysis of covariance was used to analyze differences between men and women and the interaction of group and gender. Pretest scores were used as the covariate. The UL group improved more than the BL group on the unilateral vertical jump height (p = 0.001) and relative power (p = 0.013). After adjusting for pretest differences, the improved scores on all tests, except for the unilateral squat, were similar between the men and the women. No significant interactions on all tests were found for the men or women comparison between training groups. These results indicate that UL and BL are equally effective for early phase improvement of unilateral and bilateral leg strength and power in untrained men and women.     

The effect of single versus multiple sets on strength

Research has previously been divided on whether performing resistance training with a single set per training session is as effective for increasing strength as training with multiple sets. The purpose of this study was to determine the effect of single sets versus multiple sets on strength. Forty subjects were randomly assigned into 1 of 3 groups: control (C; n = 8), single set (SS; n = 14), or multiple sets (MS; n = 18) to perform 8 maximal knee extensions at 60 degrees .s(-1) on a Biodex System 3 isokinetic dynamometer twice a week for 8 weeks. The SS group performed 1 set while the MS group performed 3 sets. All groups were pre-, mid- (4 weeks), and posttested at 60 degrees x s(-1). Strength was expressed as peak torque (PT). A 3 x 3 x 2 (time x group x sex) mixed factor repeated measures analysis of variance (ANOVA) revealed no interaction involving sex, but there was an interaction of group by time. The MS group exhibited a significant (p < 0.05) increase in PT (pre = 171.39 +/- 61.98 Nm; mid = 193.08 +/- 66.23 Nm) between the pretest and the midtest while the SS (pre = 163.45 +/- 56.37 Nm; mid = 172.60 +/- 61.78 Nm) and C groups (pre = 135.997 +/- 54.31 Nm; mid = 127.66 +/- 53.12 Nm) did not change. Strength did not change between the midtest and the posttest for any group. It was concluded that performing 3 sets of isokinetic knee extensions was more effective than performing a single set for increasing peak torque. These results seem to indicate that for increasing strength of the quadriceps, performing multiple sets is superior to performing a single set of resistance exercise.     

Effect of direct supervision of a strength coach on measures of muscular strength and power in young rugby league players

The purpose of the present study was to examine the influence of direct supervision on muscular strength, power, and running speed during 12 weeks of resistance training in young rugby league players. Two matched groups of young (16.7 +/- 1.1 years [mean +/- SD]), talented rugby league players completed the same periodized resistance-training program in either a supervised (SUP) (N = 21) or an unsupervised (UNSUP) (N = 21) environment. Measures of 3 repetition maximum (3RM) bench press, 3RM squat, maximal chin-ups, vertical jump, 10- and 20-m sprints, and body mass were completed pretest (week 0), midtest (week 6), and posttest (week 12) training program. Results show that 12 weeks of periodized resistance training resulted in an increased body mass, 3RM bench press, 3RM squat, maximum number of chin-ups, vertical jump height, and 10- and 20-m sprint performance in both groups (p < 0.05). The SUP group completed significantly more training sessions, which were significantly correlated to strength increases for 3RM bench press and squat (p < 0.05). Furthermore, the SUP group significantly increased 3RM squat strength (at 6 and 12 weeks) and 3RM bench press strength (12 weeks) when compared to the UNSUP group (p < 0.05). Finally, the percent increase in the 3RM bench press, 3RM squat, and chin-up(max) was also significantly greater in the SUP group than in the UNSUP group (p < 0.05). These findings show that the direct supervision of resistance training in young athletes results in greater training adherence and increased strength gains than does unsupervised training.     

Efficacy of two different stretch training programs (passive vs. proprioceptive neuromuscular facilitation) on shoulder and hip range of motion in older people

The aim of this study was to determine the influence of 2 methods of stretch training (passive and proprioceptive neuromuscular facilitation [PNF]) on range of motion (ROM) in older people between the age of 60 and 70 years over a period of 13 weeks. Fifty-four participants (39 women and 15 men) were divided into 3 groups: passive (n = 17; 66.5 ± 6.5 years), PNF (n = 17; age, 64.7 ± 4.0 years old), and control (n = 17; age, 66.4 ± 4.5 years). The subjects trained 2 times per week on nonconsecutive days for 13 weeks. Each training session included 2 flexibility exercises focused on the shoulder and hip joints. The PNF group performed 6 seconds of passive stretching, 3 seconds of muscular contractions, and 2 seconds of relaxation. The passive group performed 10 seconds of stretching and 5 seconds of relaxation. This sequence was repeated 3 times by each group. The control group did not perform any stretching. In the PNF group, there was an increase in hip ROM (p < 0.001) between pretest and posttest in the passive group and an improvement (p < 0.001) was observed between pretest and posttest, whereas in the control group, there was a significant decrease (p < 0.01) in hip ROM between pretest and posttest. In shoulder ROM, there was an increase (p < 0.001) between pretest and posttest in the passive group and an improvement (p < 0.001) was observed between pretest and posttest in the PNF group. There were no changes in shoulder ROM between pretest and posttest in the control group. The analysis of variance showed significant differences in hip and shoulder ROM between passive and control groups and PNF and control groups, but no significant differences were found between passive and PNF. The main finding was that the ability of physically active older people to increase ROM in response to stretching techniques is similar for both passive and PNF techniques.     

A comparison of linear and daily undulating periodized programs with equated volume and intensity for local muscular endurance

The purpose of this study was to compare linear periodization (LP), daily undulating periodization (DUP), and reverse linear periodization (RLP) for gains in local muscular endurance and strength. Sixty subjects (30 men, 30 women) were randomly assigned to LP, DUP, or RLP groups. Maximal repetitions at 50% of the subject's body weight were recorded for leg extensions as a pretest, midtest, and posttest. Training involved 3 sets (leg extensions) 2 days per week. The LP group performed sets of 25 repetition maximum (RM), 20RM, and 15RM changing every 5 weeks. The RLP group progressed in reverse order (15RM, 20RM, 25RM), changing every 5 weeks. The DUP group adjusted training variables between each workout (25RM, 20RM, 15RM repeated for the 15 weeks). Volume and intensity were equated for each training program. No significant differences were measured in endurance gains between groups (RLP = 73%, LP = 56%, DUP = 55%; p = 0.58). But effect sizes (ES) demonstrated that the RLP treatment (ES = 0.27) was more effective than the LP treatment (control) and the DUP treatment (ES = -0.02) at increasing muscular endurance. Therefore, it was concluded that making gradual increases in volume and gradual decreases in intensity was the most effective program for increasing muscular endurance.     

Is Working Memory Training Effective? A Study in a School Setting

We tested the effectiveness of an intensive, on average 17-session, adaptive and computerized working-memory training program for improving performance on untrained, paper and pencil working memory tasks, standardized school achievement tasks, and teacher ratings of classroom behavior. Third-grade children received either a computerized working memory training for about 30 minutes per session (n = 156) or participated in regular classroom activities (n = 126). Results indicated strong gains in the training task. Further, pretest and posttest transfer measures of working memory and school achievement, as well as teacher ratings, showed substantial correlations with training task performance, suggesting that the training task captured abilities that were relevant for the transfer tasks. However, effect sizes of training-specific transfer gains were very small and not consistent across tasks. These results raise questions about the benefits of intensive working-memory training programs within a regular school context.     

Effect of two different long-sprint training regimens on sprint performance and associated metabolic responses

The purpose of this study was to analyze 2 different long-sprint training programs (TPs) of equal total work load, completed either with short recovery (SR) or long recovery (LR) between sets and to compare the effects of 6 long-sprint training sessions (TSs) conducted over a 2-week period on a 300-m performance. Fourteen trained subjects performed 3 pretraining maximal sprints (50-, 100-, and 300-m), were paired according to their 300-m performance, and randomly allocated to an LR or SR group, which performed 6 TSs consisting of sets of 150, 200, or 250 m. The recovery in the LR group was double that of the SR group. During the third TS and the 300-m pretest and posttest, blood pH, bicarbonate concentration ([HCO??]), excess-base (EB), and lactate concentration were recorded. Compared with a similar TS performed with SR, the LR training tends to induce a greater alteration of the acid-base balance: pH: 7.09 ± 0.08 (LR) and 7.14 ± 0.05 (SR) (p = 0.10), [HCO??]: 7.8 ± 1.9 (LR) and 9.6 ± 2.7 (SR) (p = 0.04), and EB: -21.1 ± 3.8 (LR) and -17.7 ± 2.8 (SR) (p = 0.11). A significant improvement in the 300-m performance between pre-TP and post-TP (42.45 ± 2.64 vs. 41.52 ± 2.45, p = 0.01) and significant decreases in pH (p < 0.01), EB (p < 0.001) and increase in [La] (p < 0.001) have been observed post-TP compared with those pre-TP. Although sprint training with longer recovery induces higher metabolic disturbances, both sprint training regimens allow a similar 300-m performance improvement with no concomitant significant progress in the 50- and 100-m performance.     

Effect of six weeks of dura disc and mini-trampoline balance training on postural sway in athletes with functional ankle instability

Lateral ankle sprain (LAS) is one of the most common injuries incurred during sporting activities, and effective rehabilitation programs for this condition are challenging to develop. The purpose of this research was to compare the effect of 6 weeks of balance training on either a mini-trampoline or a dura disc on postural sway and to determine if the mini-trampoline or the dura disc is more effective in improving postural sway. Twenty subjects (11 men, 9 women) with a mean age of 25.4 +/- 4.2 years were randomly allocated into a control group, a dura disc training (DT) group, or a mini-trampoline (MT) group. Subjects completed 6 weeks of balance training. Postural sway was measured by subjects performing a single limb stance on a force plate. The disbursement of the center of pressure was obtained from the force plate in the medial-lateral and the anterior-posterior sway path and was subsequently used for pretest and posttest analysis. After the 6-week training intervention, there was a significant (p < 0.05) difference in postural sway between pre- and posttesting for both the MT (pretest = 56.8 +/- 20.5 mm, posttest = 33.3 +/- 8.5 mm) and DT (pretest = 41.3 +/- 2.6 mm, posttest = 27.2 +/- 4.8 mm) groups. There was no significant (p > 0.05) difference detected for improvements between the MT and DT groups. These results indicate that not only is the mini-trampoline an effective tool for improving balance after LAS, but it is equally as effective as the dura disc.     

The effectiveness of traditional and sling exercise strength training in women

Strength training often combines closed-kinetic-chain exercises (CKCEs) and open kinetic-chain exercises (OKCEs). The CKCE may be more effective for improving performance in lower-body training. Recently, we reported upper-body CKCE (using a commercially available system of ropes and slings, Redcord AS, Staubo, Norway) was as effective as OKCE training for strength gains and that CKCE was more effective than OKCE for improving throwing performance. To our knowledge the effectiveness of a strength training program that uses exclusively CKCE is unknown. In this study, we examined the effectiveness of CKCE vs. OKCE strength training programs in women enrolled in an introductory strength training program. Twenty-six participants were randomized to OKCE (traditional exercises) or CKCE (sling-based exercises). Participants completed 6 sets per week for 13 weeks. Pre and posttraining evaluations included the following: 1 repetition maximum (1RM) leg and bench press; sling exercise push-ups; isokinetic dynamometry; lateral step-down test; and the Star Excursion Balance Test. Both groups significantly improved bench press (by an average of 4-6 kg) and leg press (by an average of 23-35 kg) (p < 0.001). There was a significant group × time interaction (p < 0.001) for sling exercise push-ups (OKCE pre = 5.5 ± 8.6, OKCE post = 6.1 ± 8.2, CKCE pre = 6.8 ± 6.0, CKCE post = 16.9 ± 6.6). Isokinetic measures of knee extension, knee flexion, shoulder internal rotation, and shoulder external rotation increased (improvements ranged from 2.7 to 27.7%), with no group differences. Both OKCE and CKCE strength training elicited similar changes in balance. We conclude that CKCE training is equally as effective as OKCE training during the initial phases of a strength training program in women. The fact that only CKCE improved sling exercise push-ups supports previous findings suggesting functional superiority of CKCE.