FEMALES RECOVER FROM RESISTANCE TRAINING WITHIN 24 HOURS

Campbell, J. A., & Bishop, P. A. (2012). Recovery and soreness in trained females after an exhaustive resistance training protocol. Presentation 1345 at the 59th Annual Meeting of the American College of Sports Medicine, San Francisco, California; May 29-June 2, 2012.

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This study examined the recovery capabilities and soreness profiles of resistance-trained females (N = 10; ages 19-35) following three sets to failure for eight resistance exercises. Exercise intensity was Ssí 10-repetition maximum for each lift. Recovery was measured as the ability to replicate the total number of repetitions performed in the first set of the baseline workout compared to the first set total in subsequent workouts. Ss repeated the baseline session following 24, 48, 72, and 96 hours of passive recovery.

After 24 hours, performance was similar to baseline. At 48 hours and 72 hours, performance was significantly better than at 24 hours. Soreness peaked at 24 hours and was significantly higher than baseline for all recovery periods. At 48 hours soreness was significantly correlated to the number of repetitions. Large inter-subject variability existed across all recovery periods for all variables.

Implication. Trained females can recover within 24 hours following an exhaustive resistance training protocol. Variation between individuals is considerable.

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