Enhancing Arm Strength with High and Low Repetition Training

Abstract

Arm strength is critical for functional movement, athletic performance, and overall fitness. This quasi-experimental study compared the effectiveness of two resistance training protocols—high-repetition, light-load (HRLL) and low-repetition, heavy-load (LRHL)—in improving arm strength among 57 male engineering students enrolled in PATHFit courses at a state university in Surigao del Sur. Anchored in Neuromuscular Adaptation Theory and the Specificity Principle, participants were assigned to HRLL (n = 30) or LRHL (n = 27) groups and completed a six-week training program involving functional upper-body exercises. Pre- and post-intervention arm strength was measured using the USFD Push-up Test, with performance converted to estimated one-repetition maximum (1RM) via the Epley formula. Both protocols resulted in statistically significant improvements in muscular strength (p < .05), but ANCOVA results showed that HRLL yielded more substantial gains (F(1, 86) = 427.608, p < .001, partial η² = 0.888). These findings challenge the conventional belief that low-repetition heavy-load training is superior for strength development. HRLL protocols appear particularly advantageous for beginners or individuals with limited training experience, due to their reduced injury risk, enhanced adherence, and improved neuromuscular efficiency. This study supports the integration of high-repetition training into tertiary physical education, aligning with CHED’s inclusive fitness goals and contributing to SDG 3 (Good Health and Well-being) and SDG 4 (Quality Education). Ultimately, the research underscores the importance of adaptable, evidence-based training approaches that cater to diverse learner needs in both academic and recreational fitness contexts.