RESUMEN
OBJECTIVE: The aim of this study was to compare the effects of 12 weeks of traditional resistance training (TRT) or resistance training using Cluster-set (CS) on functional performance and physical fitness of postmenopausal and elderly women. METHODS: Participants (61.1 ± 4.9 years, body mass 64.5 ± 1.8 kg, height 155.7 ± 4.7 cm) were randomized to TRT (n = 35) or CS (n = 31). Anthropometric measures, muscle strength and power, gait speed, core stability, flexibility, and functional performance tests were performed before and after 12 weeks of training. The difference between protocols was the structure of rest intervals. The TRT group performed 120 s of rest between sets of 8 repetitions, while the CS performed 30 s of rest after every 2 repetitions. Two-way ANOVA with repeated measures was applied for each variable and, when needed, the Bonferroni post hoc was used. Statistical significance was set at p < 0.05. RESULTS: No group by time interaction was found for any variable. Regarding between-moment comparisons, there were significant improvements for 1 repetition maximum (RM) bench press (F = 104.6; ηp2 = 0.62; p < 0.001), 1RM leg press (F = 74.6; ηp2 = 0.53; p < 0.001), medicine ball throw (F = 64.0; ηp2 = 0.26; p < 0.001), standing long jump (F = 27.6; ηp2 = 0.30; p < 0.001), countermovement jump (F = 17.4; ηp2 = 0.21; p < 0.001), squat jump (F = 23.2; ηp2 = 0.26; p < 0.001), plank time (F = 31.6; ηp2 = 0.33; p < 0.001), 6 m walking test (F = 18.0; ηp2 = 0.22; p < 0.001), sit-to-stand test (F = 20.4; ηp2 = 0.24; p < 0.001), sit and reach test (F = 56.8; ηp2 = 0.47; p < 0.001) and 2 kg elbow curls (F = 15.9; ηp2 = 0.19; p < 0.001). CONCLUSION: Considering that both CS and TRT methods were equally effective to improve the physical fitness and functionality of elderly women, the decision of which protocol to use should be based on individual preferences and practical aspects.
