The purpose of this graduate student research study is to provide healthcare professionals with evidence of the potential of circuit strength training in improving the physical and psychosocial well-being of postmenopausal women.
Females aged between 50 and 75 years.
Self-reported postmenopausal status (i.e., cessation of menstruation for a minimum of 12 months).
Physically capable of participating in an exercise intervention.
No engagement in structured resistance or aerobic training programs in the six months preceding the study.
Classification as moderate and highly active on the International Physical Activity Questionnaire (IPAQ) (600-3000 MET-minutes/week for "moderate" and higher than 3000 MET-minutes/week for "high" score)
Diagnosis of any health condition that constitutes a contraindication to physical exercise (e.g., significant cardiovascular disease, orthopedic or neuromuscular restrictions impacting exercise performance or safety).
Regular use of medication with the potential to affect study outcomes (e.g., corticosteroids, immunosuppressants).
Parallel
Exercise
Other interventionThe protocol involves a 10-minute warm-up and cool-down session, followed by two sets of high-intensity circuit training exercises (bench press, squats, overhead press, calf raising, barbell row, deadlifts) that last 12 minutes each (6 stations×2sets). There will be a 3-minute break between the exercise sets. The heart rate required during the exercise will be between 70-90% of their maximum capacity and a pre-scale rate of 7.5. The intensity of the exercise will be progressive each two weeks, commencing at 50% of their one rep max and increasing to 80% in their last week. During the initial phase, participants will be required to complete eight reps for each exercise. We will encourage them to increase their intensity level every two weeks.
No exercise
Other interventionThis group will need to maintain their sedentary lifestyle without changing their activity levels or diet
sleep quality
The Pittsburgh Sleep Quality Index will be used to measure any trouble sleeping.
IL-6 Biomarker
Inflammatory biomarker IL-6 will be tested using a blood draw.
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