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Abstract

International Journal of Exercise Science 18(7): 949-970, 2025. We investigated the effects of a new approach with mixed session periodization resistance training (MSP) on functional performance, muscular strength, and body composition in older women. Twenty-one participants were tested before and after the intervention (10 weeks) and were allocated for convenience into two groups according to their available time; our schedule made two classes available, one at 6 a.m. (MSP), and one at 7 a.m. (active group-control). Results were analyzed through a mixed-model analysis with repeated measures. There was a group vs. time interaction for timed up and go (p < 0.001, ηp2 = 0.478; MSP: pre = 8.2 ± 1.3s, post = 7.1 ± 1.1 s; CON: pre = 7.8 ± 1.2s, post = 7.6 ± 1.1 s), stair ascent (p = 0.001, ηp2 = 0.478; MSP: pre = 12.5 ± 2.1s, post = 10.8 ± 1.9s; CON: pre = 12.3 ± 2.0s, post = 12.1 ± 1.8s), and stair descent tests (p < 0.001, ηp2 = 0.579; MSP: pre = 13.2 ± 2.3s, post = 11.4 ± 2.0s; CON: pre = 12.9 ± 2.2s, post = 12.7 ± 2.1s). There was also a group vs. time interaction for concentric knee extension (p = 0.001, ηp2 = 0.465; MSP: pre = 120.5 ± 18.7 Nm, post = 135.6 ± 20.1 Nm; CON: pre = 118.3 ± 17.9 Nm, post = 119.8 ± 18.2 Nm), and for bench press (p < 0.001, ηp2 = 0.635; MSP: pre = 25.3 ± 4.5 kg, post = 30.1 ± 5.0 kg; CON: pre = 24.8 ± 4.3 kg, post = 25.2 ± 4.4 kg), lat pulldown (p = 0.005, ηp2 = 0.345; MSP: pre = 30.2 ± 5.1 kg, post = 35.0 ± 5.6 kg; CON: pre = 29.8 ± 5.0 kg, post = 30.1 ± 5.1 kg), deadlift (p < 0.001, ηp2 = 0.606; MSP: pre = 45.6 ± 7.2 kg, post = 52.3 ± 7.8 kg; CON: pre = 44.9 ± 7.0 kg, post = 45.3 ± 7.1 kg), and squat (p < 0.001, ηp2 = 0.694; MSP: pre = 40.5 ± 6.8 kg, post = 47.2 ± 7.5 kg; CON: pre = 39.8 ± 6.7 kg, post = 40.1 ± 6.8 kg). There were no significant changes in body fat percentage, absolute body fat, or lean mass. Our findings demonstrated that independently of sequence, the mixed session periodization model resulted in increased muscle strength and functional capacity in aging adults, but no significant changes in body composition were observed.

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