The study has two main objectives: (1) to present strength exercises using simple equipment and (2) to analyse the effects of a 6-week outdoor training program on muscular strength. The sample included 25 women with a mean age of 36 years (SD = 11,98 years). All participants were free of musculoskeletal conditions that could have interfered with their ability to complete the training program or perform the tests. To assess the effects of the program, we selected six standardised motor tests: knee push-ups, hip lifts, inclined pull-ups from a supine position, forearm plank, abdominal crunches, and squats. The experimental group, consisting of 15 participants, completed the six-week strength training program, which comprised two training sessions per week. Each session included 9 to 12 full-body strength exercises performed at two levels of difficulty and organized into three sets with varying repetitions. A two-way repeated measures analysis of variance was conducted. The results demonstrated statistically significant improvements across all motor performance tests with gains ranging from 25% in hip lifts to 178% in abdominal crunches. Based on the statistical analyses, it could be concluded that the outdoor training program was effective and had a positive impact on enhancing women’s strength.
|
