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Long or Shorter Training Sessions: Does Session Length Matter?
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Long or Shorter Training Sessions: Does Session Length Matter?

Surprising insights into training volume and enjoyment among resistance-trained women.

Danny James's avatar
Danny James
Oct 28, 2024
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Long or Shorter Training Sessions: Does Session Length Matter?
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Fit, strong young woman flexing and laughing having a great time in a dark gym with light blue fluorescent lighting.
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This study published in Frontiers in Psychology (PMID: 36248475) aimed to compare the acute effects of performing a lower body resistance training program in one long session versus two shorter sessions on training volume and affective measures among resistance-trained women.

Study Overview

  • Participants: 23 resistance-trained women (average age 22 years, height 166 cm, weight 66.4 kg).

  • Design: Randomised crossover design with two training conditions:

    • Long Session: One continuous session lasting 46 minutes.

    • Short Sessions: Two shorter sessions totalling 43 minutes, separated by a 3.5 to 5-hour rest.

  • Exercises: Six lower body exercises were performed to failure, with three sets for each exercise.

  • Measurements:

    • Training volume (total repetitions).

    • Affective measures assessed through various scales (RPE for effort and discomfort, session pleasure/displeasure, and exercise enjoyment).

    • Readiness to train assessed 24 hours post-session.

Key Findings

  1. Perceived Effort and Discomfort:

    • The long session resulted in significantly higher ratings for perceived exertion (RPE) and discomfort (RPD) compared to the short sessions (both p < 0.05).

    • Participants reported greater session pleasure after the long session (sPDF) than after the short sessions.

  2. Training Volume:

    • The short sessions yielded a higher training volume by approximately 3% compared to the long session (p = 0.002).

  3. Exercise Enjoyment:

    • No significant difference in exercise enjoyment scores was found between the two formats (p = 0.118).

  4. Readiness to Train:

    • There were no significant differences in perceived readiness to train between the two conditions after 24 hours (p = 0.166–0.856).

  5. Preference:

    • A majority of participants (22 out of 23) preferred the long session format over the short sessions.


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