Preprint / Version 1

A blended gym- and home-based resistance training does not compromise gains in muscle mass and function in untrained, pre-menopausal females




strength, hypertrophy, female, resistance training, androgens


Objectives: Resistance training increases muscle mass and strength in males and females. Resistance training programs targeting muscle hypertrophy and strength are usually based on heavy weights and a low number of repetitions. The SARS-CoV-2 pandemic has limited the opportunity to deliver resistance training programs that require on-site access, which has often led to the prescription of alternative, home-based resistance training programs using considerably lighter weights.

Design and Methods: In this study, 20 untrained, pre-menopausal females underwent a 12-week resistance training program. A sub-cohort of participants (n=9) performed a period of home-based training with a modified program, while the remaining cohort (n=11) performed 100% of their training sessions in a gym-based environment.

Results: There were no significant differences in muscle strength, mass or power gains, the progression trajectory between participants who completed a blended or gym-based program. Total and free testosterone concentrations did not change with training or differ between groups.

Conclusions: A home-based training program may therefore provide a reliable, short-term solution to disruptions to resistance training research and conditioning practice.


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