Strength Gains in Female Recreational Athletes Employing a Resistance Band Training Protocol

Abstract

Reduced muscle strength is often cited as a risk factor for sports injuries. Although resistance bands are often employed in elderly populations and in rehabilitating athletes, their use for the purpose of making significant strength gains in healthy athletes has not previously been demonstrated. PURPOSE: To determine the level of strength gains in female recreational athletes from a resistance training protocol employing resistance bands. METHODS: 25 female recreational athletes (Age: 22.9±3.6 yrs., Height: 1.67±.07 m, Weight: 64.0±9.9 kg) were enrolled after gaining IRB-approved informed consent. The subjects' maximum voluntary isometric contraction (MVIC) strength of the quadriceps (Q), hamstrings (H), gluteus medius (MED), and gluteus maximus (MAX) were assessed using a hand-held dynamometer. The resistance training protocol lasted 6 weeks with 3 training sessions per week lasting approximately 40 minutes each. The protocol employed 4 exercises targeting the Q, H, MED, and MAX muscles, and was designed such that it could be employed in a team practice setting. The subjects began the protocol employing resistance bands equivalent to 60% of their MVIC at 100% elongation. The subjects were progressed by 10% of their MVIC once the goal of 3 sets of 12 repetitions was met. A metronome was used to maintain a contraction speed of 90 degrees per second. All sessions were monitored to ensure proper technique, progression of resistance, and compliance. The subjects' strength was then re-assessed after completion of the protocol. Dependent t-tests (α=.05) were employed to determine statistical significance. RESULTS: The Q (6.88±1.23 vs. 4.82±1.11 N/kg, p <.001), H (3.85±.60 vs. 2.95±.51 N/kg, p <.001), MED(6.40±.82 vs. 4.51±.96 N/kg, p <.001), and MAX (4.77±.70 vs. 3.18±.56 N/kg, p <.001) muscles increased in MVIC strength subsequent to the resistance training protocol. CONCLUSIONS: Resistance bands may be effectively employed to significantly increase strength in healthy female recreational athletes. These results may lead to simple and cost-effective resistance training programs that may be employed as a regular component of team practices in the field without the need for specialized equipment or storage.