Effects of resistance training intensity on the sleep quality and strength recovery in trained men: a randomized cross-over study

Abstract

Resistance training (RT) variables can affect sleep quality, strength recovery and performance. The aim of this study was to examine the acute effect of RT leading to failure vs. non-failure on sleep quality (SQ), heart rate variability (HRV) overnight and one-repetition maximum (1-RM) performance 24 hours after training. Fifteen resistance-trained male athletes (age: 23.4 ± 2.4 years; height 178.0 ± 7.6 cm; weight: 78.2 ± 10.6 kg) performed two training sessions in a randomized order, leading to failure (4x10) or non-failure (5x8(10) repetitions), with 90 seconds for resting between sets at 75% 1-RM in bench press (BP) and half squat (HS). The day after, the participants completed the predicted 1-RM test for both exercises. In addition, the subjective and actigraphic SQ and HRV during sleep were measured after each training session. The day after the training protocol leading to failure, the 1-RM of BP (MD = 7.24 kg; -7.2%; p < 0.001) and HS (MD = 20.20 kg; -11.1%; p < 0.001) decreased. However, this parameter did not decrease after a non-failure RT session. No differences were observed between failure and non-failure training sessions on SQ and HRV; therefore, both types of training sessions similarly affected the SQ and the autonomic modulation during the night after the training session. This study provides an insight into the influence of different training strategies on SQ, strength performance and recovery after moderate- to high-demand training. This information could be useful especially for professional coaches, weightlifters and bodybuilders, due to the potential influence on the programming processes.

Influencia de los hábitos deportivos en el conocimiento, calidad e higiene del sueño adolescente

“…Fomentando la salud mental, la gestión emocional pre-cama mejorará bajo la mayor presión de sueño, que correlaciona con la menor latencia de inicio (ejercicios mente-cuerpo y aeróbico), permitiendo gozar de una duración del sueño prolongada (Fan et al, 2021;Guan et al, 2021;Xie et al, 2019). Esto se traduce en mayor eficiencia (entrenamiento de fuerza) y en la sensación de haber tenido una buena calidad del sueño subjetiva sin fragmentación (fuerza), promoviendo subsecuentemente la adecuada función diurna (Ramos-Campo et al, 2021;Santiago et al, 2022).…”

A Thirty-Minute Nap Enhances Performance in Running-Based Anaerobic Sprint Tests during and after Ramadan Observance

“…Consequently, daytime napping has been utilized as a strategy to increase the quality and quantity of sleep in athletes [ 17 ]. It has been reported that napping is crucial for supporting nighttime sleep and optimizing physical performance, as the recommended 8 h of sleep per day may not be sufficient for athletes due to their physical and mental demands [ 16 , 18 , 19 , 20 , 21 , 22 , 23 ]. In addition, napping opportunity can positively affect short-term maximal performance, attention, feelings, muscle soreness, fatigue, stress ((no-nap opportunity (N0), 25 min of nap opportunity (N25)) [ 20 ], vigilance, shuttle run performance (N25) [ 24 ], 5 m Shuttle Run Test performance ((no-nap opportunity (N0), 25 min of nap opportunity (N25), a 35 min nap opportunity (N35), a 45 min nap opportunity (N45), a 90 min nap opportunity (N90)) [ 21 , 25 ], repeated sprint performance (a 20 min nap opportunity (N20), a 90 min nap opportunity (N90)) [ 26 ] and sprint performance [ 27 ].…”