EFECTOS DEL ENTRENAMIENTO DE FUERZA SOBRE EL DESARROLLO MUSCULAR EN MUJERES: ANÁLISIS PRELIMINAR DE LOS POSIBLES IMPACTOS DE LA PERIODIZACIÓN

Abstract

This qualitative literature review study aims to analyze the effects of strength training for the female audience, as well as to investigate the best ways to structure its periodization. Strength training is characterized by subjecting muscle groups to external resistance to promote increases in power, maximum strength, and hypertrophy. To be effective, this training requires rigorous attention to the biological individuality of the practitioners, encompassing not only physical factors but also emotional and social aspects. The research highlights that the application of periodization generates physiological adaptations and much more significant results in performance gains. Three main models were evaluated: linear, reverse linear (identified as ideal for muscular endurance work), and undulating or non-linear (focusing on hypertrophy). For women, periodization establishes itself as an indispensable resource due to the frequent fluctuations of the menstrual and hormonal cycle. It is concluded that undulating periodization is the most suitable methodology for the female audience. This model allows for the adaptation of volume and intensity stimuli to the cyclical changes of each student, respecting their particularities and evidencing the Physical Education professional's preparation in exercise prescription.