Effects of static stretching and specific warm-up on the repetition performance in upper- and lower-limb exercises in resistance-trained older women.

introductionPreparation methods are often used to improve performance (e.g., number of repetitions) within the resistance training session. However, there is still no consensus in the scientific literature on whether there is a superior preparation method for improving performance, particularly in older adults.

methodsWe compared the effects of preparation by specific warm-up (SW), static stretching (SS), and control condition (CC) on the total number of repetitions in four exercises: leg extension, triceps pushdown, seated leg curl, and preacher curl. Fifty-seven older women (≥ 60 years) performed the experimental protocols (SW and SS) and the CC in a cross-over and counterbalanced design. Following the preparation protocol, the main exercises were performed in two sets until volitional concentric failure, with a two-minute rest interval between sets and 2-3 min between exercises. The main outcome was the total number of repetitions.

resultsThe SS improved performance compared to the SW and the CC in the leg extension and seated leg curl resistance exercises. In contrast, the SW impaired performance compared to the SS and CC in the triceps pushdown and preacher curl exercises.

conclusionOur results suggest that SS may improve performance in lower-limb exercises, while the SW appears to negatively affect performance in upper-limb exercises in resistance-trained older women.