High-intensity interval resistance training (HIIRT) has emerged as a time-efficient alternative to conventional resistance training; however, evidence regarding upper-extremity-focused HIIRT and its multidimensional effects remains limited. This randomized controlled trial aims to compare the effects of upper-extremity HIIRT and low-to-moderate-intensity resistance training (LMRT) on muscle strength, functional capacity, cognition, mental health, and health-related quality of life in healthy young adults. Forty-nine healthy young adults aged 18-25 years will be randomly allocated to one of three groups: HIIRT, LMRT, or a control group. Participants in the intervention groups will complete supervised upper-extremity resistance training sessions twice weekly for 8 weeks, while the control group will receive no structured exercise intervention. Outcome measures will include isotonic upper-extremity muscle strength, the Six-Minute Walk Test, the Montreal Cognitive Assessment, the State-Trait Anxiety Inventory, the Generalized Anxiety Disorder-7 questionnaire, the Dispositional Flow Scale-2, and the Short Form-36 Health Survey. The study is designed to evaluate the effects of the two resistance training protocols on physical, cognitive, and psychological outcomes in healthy young adults.
Resistance training is widely recognized as an effective intervention for improving muscle strength, functional performance, and overall health. In recent years, high-intensity interval resistance training (HIIRT) has emerged as a time-efficient alternative to conventional resistance training because it combines high-load resistance exercises with brief recovery intervals. Although previous studies have demonstrated the effectiveness of HIIRT for improving muscular performance, evidence regarding upper-extremity-focused HIIRT and its effects on cognitive function, mental health, and health-related quality of life remains limited. The purpose of this randomized controlled trial is to compare the effects of an 8-week upper-extremity high-intensity interval resistance training (HIIRT) program with those of a conventional low-to-moderate-intensity resistance training (LMRT) program in healthy young adults. A total of 49 healthy participants aged 18-25 years will be randomly allocated to one of three groups: (1) HIIRT, (2) LMRT, or (3) a control group. Randomization will be performed using age- and sex-stratified block randomization. Participants in both exercise groups will complete supervised training sessions twice weekly for eight consecutive weeks, whereas the control group will receive no structured exercise intervention and will be instructed to maintain their usual lifestyle. The HIIRT protocol will consist of upper-extremity exercises performed at 80% of one-repetition maximum (1RM) using a cluster-set format with short recovery intervals. The LMRT protocol will include the same exercises performed at 30-70% of 1RM using conventional resistance training principles. Both interventions will include exercises targeting the biceps curl, lat pulldown, pec deck, machine shoulder press, and seated row. Outcome assessments will be performed before and after the 8-week intervention. Primary outcomes include upper-extremity isotonic muscle strength and functional capacity assessed by the Six-Minute Walk Test. Secondary outcomes include cognitive function assessed by the Montreal Cognitive Assessment, anxiety assessed by the State-Trait Anxiety Inventory and the Generalized Anxiety Disorder-7 questionnaire, flow state assessed by the Dispositional Flow Scale-2, and health-related quality of life assessed by the Short Form-36 Health Survey.
Study Type
INTERVENTIONAL
Allocation
RANDOMIZED
Purpose
TREATMENT
Masking
SINGLE
Enrollment
49
Participants performed supervised upper-extremity high-intensity interval resistance training twice weekly for 8 weeks using a multi-station resistance machine. Exercises included biceps curl, lat pulldown, pec deck, machine shoulder press, and seated row. Training intensity was set at 80% of one-repetition maximum (1RM). The protocol consisted of two sets, each including one cluster of six repetitions followed by two clusters of 2-3 repetitions separated by 20-second rest intervals, with 2 minutes and 30 seconds of rest between sets. Each session included a 5-minute warm-up and a 5-minute cool-down.
Participants performed supervised upper-extremity low-to-moderate-intensity resistance training twice weekly for 8 weeks using a multi-station resistance machine. Exercises included biceps curl, lat pulldown, pec deck, machine shoulder press, and seated row. Exercise intensity was prescribed at 30-70% of one-repetition maximum (1RM), with 2-3 sets of 8-12 repetitions and at least 1 minute of rest between sets. Each training session included a 5-minute warm-up and a 5-minute cool-down.
Munzur University Faculty of Health Sciences
Tunceli, Turkey (Türkiye)
Upper Extremity Muscle Strength
Changes in isotonic upper-extremity muscle strength assessed using a multi-station resistance training machine. Strength will be measured for the biceps curl, lat pulldown, pec deck, machine shoulder press, and seated row exercises. The highest value from three trials for each exercise will be recorded.
Time frame: Baseline and Week 8
Functional Capacity
Changes in functional capacity assessed using the 6-Minute Walk Test (6MWT). Walking distance (meters) completed during the test will be recorded.
Time frame: Baseline and Week 8
Cognitive Function
Changes in cognitive performance assessed using the Montreal Cognitive Assessment (MoCA). Total scores range from 0 to 30, with higher scores indicating better cognitive function.
Time frame: Baseline and Week 8
State Anxiety
Changes in state anxiety assessed using the State-Trait Anxiety Inventory-State (STAI-State). Scores range from 20 to 80, with higher scores indicating greater anxiety.
Time frame: Baseline and Week 8
Trait Anxiety
Changes in trait anxiety assessed using the State-Trait Anxiety Inventory-Trait (STAI-Trait). Scores range from 20 to 80, with higher scores indicating greater anxiety.
Time frame: Baseline and Week 8
Generalized Anxiety Symptoms
Changes in anxiety symptoms assessed using the Generalized Anxiety Disorder-7 (GAD-7). Total scores range from 0 to 21, with higher scores indicating more severe anxiety symptoms.
Time frame: Baseline and Week 8
Flow State
Changes in dispositional flow assessed using the Dispositional Flow Scale-2 (DFS-2). The Dispositional Flow Scale-2 consists of 36 items, with total scores ranging from 36 to 180. Higher scores indicate a greater tendency to experience flow during activities (better outcome), whereas lower scores indicate a lower tendency to experience flow (worse outcome).
Time frame: Baseline and Week 8
Health-Related Quality of Life
Changes in health-related quality of life assessed using the Short Form-36 Health Survey (SF-36). The SF-36 consists of eight domains, each scored from 0 to 100, with higher scores indicating better health-related quality of life (better outcome) and lower scores indicating poorer health-related quality of life (worse outcome).
Time frame: Baseline and Week 8
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