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The main purpose of this study was to compare the effects of resistance training (RT) performed two versus three times per week on phase angle (a cellular health indicator) in older women. A total of 39 women (69.1 ± 5.5 years) were randomly assigned to perform a RT program two (G2X) or three (G3X) days per week for 12 weeks. The RT was a whole-body program (eight exercises, one set, 10–15 repetitions). Phase angle, resistance, reactance, and total body water were assessed by bioimpedance spectroscopy. Intracellular water, reactance, and phase angle increased significantly in G2X (2.1%, 3.0%, and 5.6%, respectively) and G3X (5.0%, 6.9%, and 10.3%, respectively) from pretraining to posttraining, with no significant difference between groups. Bioimpedance resistance decreased similarly in both groups (G2X = −1.7% vs. G3X = −3.2%). We conclude that a single set RT program with a frequency of 2 days per week may be sufficient to promote an improvement in cellular health in older women.

Ribeiro and Aguiar are with the Center for Research in Health Sciences, University of Northern Paraná, Londrina, Brazil. Nascimento is with Paraná State University, UNESPAR, Paranavaí, Paraná, Brazil. Schoenfeld is with Exercise Science Department, CUNY Lehman College, Bronx, NY. Nunes, Cavalcante, and Cyrino are with Metabolism, Nutrition, and Exercise Laboratory, Physical Education and Sport Center, Londrina State University, Londrina, Paraná, Brazil. Silva and Sardinha are with Exercise and Health Laboratory, CIPER, Faculty of Human Kinetics, University of Lisbon, Lisbon, Portugal. Fleck is with Andrews Research and Education Foundation, Gulf Breeze, FL.

Address author correspondence to Alex S. Ribeiro at alex-silvaribeiro@hotmail.com.
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