Background: Menopause is characterized by hormonal changes and emotional instability promoting negative impacts in quality of life (QOL). Physical exercises may be an alternative
approach to manage the symptoms associated with climacteric syndrome, due it´s effect for retarding the degenerative processes associated with aging. Previous studies demonstrated that 2 or 3 sections
per week of resistance training with high volume (3 series, 10 repetitions in various equipments that involve big and small muscle groups) are able to improve QOL, body composition and strength in
postmenopausal women, in this pilot study we describe the effects of resistance training performed twice a week with low volume on QOL and body composition in postmenopausal women.
Methods: Four volunteers (age: 57,5±10,0y) were submitted to a 12-week resistance training with workload based on 1 maximum repetition test (1RM) ( bench press with free weight, leg
press 45º, squat and rowing). In the first 2 weeks, volunteers performed 2 series from 8 up to 12 repetitions (50-65% 1RM). Afterwards the workload were increased to 75-85% 1RM. QOL was assessed as
means of SF-36, body composition was estimated by BIA, all evaluations were performed at baseline and after 12 weeks.
Results: It was observed increments on maximum power on squat (pre: 45.5±8.7; post: 68.5±10.0), supine (pre: 25.0±3.8; post: 30.5±3.8), leg press (pre: 147.5±15.0; post: 195.0±20.8)
and rowing (pre: 67.5±6.5; post: 77.5±8.7). Body mass (pre: 73.2±12.1; post: 72.5±13.7) and fat mass (pre: 28.2±3.1; post: 27.7±3.4) were decreased and lean mass (pre: 71.8±3.1; post: 72.3±3.4) was
increased. Related to QOL the volunteers reported better scores in response to resistance training (from 76.3±11.1 to 91.3±6.3, in functional capacity).
Conclusions: Resistance training performed only 2 times a week with low volume and high intensitymay be an alternative intervention to prevent declines in QOL in postmenopausal women.