Effect of Low- vs. Moderate-Load Squat Training on Strength, Jump and Sprint Performance in Physically Active Women

This study aimed to analyze the effects of resistance training (RT) load on neuromuscular performance. Twenty-seven physically active women were randomly distributed into 3 groups: a low-load group (LLG); a moderate-load group (MLG); and a control group (CG). The RT consisted of full squat exercise with a low load (40-60% 1RM, LLG) or a moderate load (65-80% 1RM, MLG). Sprint times (T-10, T-20, and T10-20), countermovement jump (CMJ), estimated one-repetition maximum (1RM(est)) and velocity attained against the first (F-MPV) and the last load (L-MPV) common to both tests were assessed pre- and post-test. Both experimental groups showed significant (P<0.05-0.001) improvements in all variables, except MLG for T10-20 and F-MPV. The LLG achieved significantly (P<0.05-0.001) greater percent changes than CG in all variables except in T-10 and T10-20, while MLG presented significantly (P<0.05-0.001) higher improvements than CG in T-10, 1RM(est) and L-MPV. The LLG presented a possibly better effect than MLG in T10-20, T-20 and1RM(est). In addition, LLG obtained a higher degree of transfer than MLG in all variables except in T-10. These results suggest that a low-load training program produces similar or more beneficial effects on neuromuscular performance than moderate-load training.