Effects of Resistance Training on Lean Body Mass in Youth Girls. A Systematic Review.

Authors

• Olivia Evola Ms., New York Institute of Technology - Old WestburyFollow
• Devjja V. Joshi, New York Institute of Technology - Old WestburyFollow
• Arpita Milind BedarkarFollow
• Matthew Benavides, New York Institute of Technology - Old WestburyFollow
• Amerigo Rossi, New York Institute of TechnologyFollow

Abstract

Resistance training is often overlooked in youth aged girls because of myths that it will stunt growth and hinder physical development. PURPOSE: To determine the effects of structured resistance training programs on lean body mass in youth girls. METHODS: Inclusion criteria were studies that administered structured resistance training programs of at least 8 weeks to youth girls aged 8-17, and measured lean body mass before and after the intervention. Using PubMed and Scopus databases, boolean search terms were created for each component (population, intervention, outcome). From both databases, 785 articles were screened for inclusion. Six articles fit the inclusion criteria and were put into an excel sheet where data extraction took place and included participants with pre and post lean body measurements. The data was then averaged between all chosen articles and determined to be valid. The systematic review was also registered with Prospero prior to publication. RESULTS: Across the six studies, 571 girls (aged 13 ± 3 yrs) completed an average of 22 ± 15 weeks of structured resistance training with exercises including squats, pushups, sit-ups, and various dynamic exercises. Two studies trained 2x/week, three did 3x/week, and one did 5x/week. Three studies used body weight only; three used an intensity between 70-85% of repetition max. Among the six articles that met the inclusion criteria, sessions ranged from 4- 75 minutes with varying set and rep ranges. To assess lean body mass, two used DEXA, two used bioelectrical impedance analysis, and two used sum of skin folds. Post-intervention testing found an average increase of 2.9 +/- 1.8 kg in lean body mass, although only two found significant improvements compared to the control. CONCLUSIONS: Structured resistance training shows promise as an effective method for increasing lean body mass is adolescent girls. More research should be done to evaluate the most effective volume, intensity and duration to maximize improvements while maintaining safety.

Recommended Citation

Evola, Olivia Ms.; Joshi, Devjja V.; Bedarkar, Arpita Milind; Benavides, Matthew; and Rossi, Amerigo (2026) "Effects of Resistance Training on Lean Body Mass in Youth Girls. A Systematic Review.," International Journal of Exercise Science: Conference Proceedings: Vol. 15: Iss. 8, Article 1.
Available at: https://digitalcommons.wku.edu/ijesab/vol15/iss8/1