Effects of multijoint resistance training with or without single-joint exercises on physical performance and body composition in female handball athletes: A randomized controlled trial

Objective: To compare the effects of a resistance training program consisting exclusively of multi-joint exercises with a program combining multi-joint and single-joint exercises on physical performance and body composition in female handball athletes.

Methods: Twenty-two female handball athletes aged 18–29 years participated in a 12-week resistance training program performed twice weekly. Participants were allocated to either a multi-joint exercise group (MULTI) or a multi-joint plus single-joint exercise group (MULTI+SINGLE). Maximal muscular strength during the squat and bench press, 5-, 10-, and 20-m sprint performance, change-of-direction performance assessed by the T-test, body composition, and corrected arm and thigh girths were evaluated.

Results: Both groups demonstrated significant increases in 1RM squat and bench press performance, as well as improvements in 20-m sprint and T-test performance. The MULTI+SINGLE group also showed a significant reduction in 10-m sprint time. No significant between-group differences were observed for maximal strength, sprint performance, or change-of-direction performance. Both training programs reduced body fat percentage and fat mass. However, the MULTI+SINGLE group demonstrated greater increases in corrected arm and thigh girths.

Conclusion: The addition of single-joint exercises did not provide additional benefits for the main physical performance outcomes assessed but was associated with greater regional morphological changes. These

Findings: suggest that multi-joint exercises may provide an effective foundation for resistance training in female handball athletes, whereas single-joint exercises may be incorporated selectively when regional muscular adaptations are a specific training

objective.