Comparison of the Effects of Two Types of Resistance Training Using Weights or Bands on Upper Body Strength and Endurance in 14- to 16-Year-Old Male Students
Subject Areas : Exercise Physiology and PerformanceMohammad Hoseyn Almousavi 1 , Hossein Mojtahedi 2 *
1 - Department of Physical Education, Faculty of Humanities, Safahan University, Isfahan, Iran.
2 - Department of Physical Education, Faculty of Humanities, Safahan University, Isfahan, Iran.
Keywords: strength training, endurance training, training with Elastic bands, weight training.,
Abstract :
Background: The aim of the current research is to find out whether exercises with bodybuilding Elastic bands have the same effects on the strength and endurance of upper body muscles as exercises with weights or not. It can help people who cannot do their daily weight training for many reasons, Therefore, if the results obtained from Exercise with elastic bands were close to the results of weight training, When these people are unable to use gyms, we can offer them elastic bands exercises So that they do not fall behind their goal and training plan.
Methods: In this study, we selected 24 male students aged 14 to 16 and divided them into two groups of 12. The first group performed resistance exercises with weights and the second group performed the same exercises that were simulated with 5-string CX bands. After the completion of 8 weeks of training, the results obtained from the strength item showed that in the movements of The Neck Lat Pull Down, Machine Shoulder Press, and Biceps Incline Curl, the performance in the weight training group was better than the elastic bands training group. However, there was no significant difference between the two groups in the movement of the chest press.
Results: There was a significant difference between the effect of resistance exercises with weights and elastic bands on the endurance of upper body muscles in swimming, sit-ups and bar-fix movements.
Conclusion: It means that in these three items, the weight training group performed better than the stretch training group. However, there was no significant difference between the two groups in Plank's movement.
1. Mourtzis D, Angelopoulos J, Panopoulos N. A Literature Review of the Challenges and Opportunities of the Transition from Industry 4.0 to Society 5.0. Energies. 2022;15(17):6276.
2. Vandoni M, Codella R, Pippi R, Carnevale Pellino V, Lovecchio N, Marin L, et al. Combatting sedentary behaviors by delivering remote physical exercise in children and adolescents with obesity in the COVID-19 era: a narrative review. Nutrients. 2021;13(12):4459.
3. Chaabane S, Doraiswamy S, Chaabna K, Mamtani R, Cheema S. The impact of COVID-19 school closure on child and adolescent health: a rapid systematic review. Children. 2021;8(5):415.
4. dos Reis AL, de Oliveira LC, de Souza AYV, Stabelini Neto A, de Oliveira RG. Effects of stretching on muscle strength, endurance, and power performance: A systematic review and meta-analysis. Isokinetics and Exercise Science. 2024;32(3):181-97.
5. Martín-Rodríguez A, Gostian-Ropotin LA, Beltrán-Velasco AI, Belando-Pedreño N, Simón JA, López-Mora C, et al. Sporting mind: the interplay of physical activity and psychological health. Sports. 2024;12(1):37.
6. D'Onofrio G, Kirschner J, Prather H, Goldman D, Rozanski A. Musculoskeletal exercise: Its role in promoting health and longevity. Progress in Cardiovascular Diseases. 2023;77:25-36.
7. Fyfe JJ, Hamilton DL, Daly RM. Minimal-dose resistance training for improving muscle mass, strength, and function: a narrative review of current evidence and practical considerations. Sports Medicine. 2022;52(3):463-79.
8. Liu X, Gao Y, Lu J, Ma Q, Shi Y, Liu J, et al. Effects of different resistance exercise forms on body composition and muscle strength in overweight and/or obese individuals: a systematic review and meta-analysis. Frontiers in physiology. 2022;12:791999.
9. Stricker PR, Faigenbaum AD, McCambridge TM, Medicine CoS, Fitness, LaBella CR, et al. Resistance training for children and adolescents. Pediatrics. 2020;145(6):e20201011.
10. Bonfiglioli R, Caraballo-Arias Y, Salmen-Navarro A. Epidemiology of work-related musculoskeletal disorders. Current Opinion in Epidemiology and Public Health. 2022;1(1):18-24.
11. Hung C-H, Su C-H, Wang D. The Role of High-Intensity Interval Training (HIIT) in Neuromuscular Adaptations: Implications for Strength and Power Development—A Review. Life. 2025;15(4):657.
12. Lambrianides Y, Epro G, Smith K, Mileva KN, James D, Karamanidis K. Impact of different mechanical and metabolic stimuli on the temporal dynamics of muscle strength adaptation. The Journal of Strength & Conditioning Research. 2022;36(11):3246-55.
13. Smoak Y. Effects of Free-weight with and without Elastic Band Tension on Upper-Body Strength and Muscular Endurance: A Randomized Parallel Trial. Journal of Strength and Performance. 2022;1(1).
14. Suchomel TJ, Nimphius S, Bellon CR, Hornsby WG, Stone MH. Training for muscular strength: Methods for monitoring and adjusting training intensity. Sports Medicine. 2021;51(10):2051-66.
15. Lawson D, Vann C, Schoenfeld BJ, Haun C. Beyond mechanical tension: A review of resistance exercise-induced lactate responses & muscle hypertrophy. Journal of Functional Morphology and Kinesiology. 2022;7(4):81.
16. Fink J, Schoenfeld BJ, Sakamaki-Sunaga M, Nakazato K. Physiological responses to agonist–antagonist superset resistance training. Journal of Science in Sport and Exercise. 2021;3:355-63.
17. Hammer S, Toussaint M, Vollsæter M, NESBJØRG M, Røksund OD, Reychler G, et al. Exercise training in Duchenne muscular dystrophy: A systematic review and meta-analysis. Journal of rehabilitation medicine. 2021;54:985.
18. Silian X, Zainudin Z. Articulating Core Strength Training in Physical Education. ICCCM Journal of Social Sciences and Humanities. 2025;4(1):41-51.
19. Dyshko O, Kosynskyi E, Sitovskyi A, Chodinow W, Pasichnik V. The Analysis of Effectiveness of Elastic Training (Resistant) Bands Application to Develop Explosive Strength. Health, sport, rehabilitation. 2021;7(3):43-53.
20. Versic S, Idrizovic K, Ahmeti GB, Sekulic D, Majeric M. Differential effects of resistance-and endurance-based exercise programs on muscular fitness, body composition, and cardiovascular variables in young adult women: contextualizing the efficacy of self-selected exercise modalities. Medicina. 2021;57(7):654.
21. Wintle J. Physical education and physical activity promotion: lifestyle sports as meaningful experiences. Education Sciences. 2022;12(3):181.