A COMPARISON OF THE EFFECTS OF RESISTANCE BAND TRAINING AND YOGA TRAINING ON FLEXIBILITY AND MUSCLE STRENGTH IN HEALTHY FEMALE VOLUNTEERS
Keywords:
Resistance Band Training, Yoga Training, Flexibility, Muscle StrengthAbstract
This study aimed to compare the effects of resistance band training and yoga on flexibility and muscular strength in female volunteers aged 18–25 years. A total of 20 participants were divided into two groups: Group 1 performed resistance band training (n = 10), and Group 2 practiced yoga (n = 10). Both groups underwent an 8-week training program. Flexibility was assessed using the sit-and-reach test, upperbody strength was evaluated via handgrip strength, and lower-body strength was measured using a leg extension force test. Data were analyzed using paired t-tests for within-group comparisons and analysis of covariance (ANCOVA) for between-group comparisons, controlling for pre-test scores as covariates at a significance level of .05.
The results showed statistically significant improvements in flexibility, handgrip strength, and leg extension strength within both groups (p < .001). Post-intervention comparisons revealed that the yoga group demonstrated significantly greater flexibility and leg strength than the resistance band group (p = .015 and .006, respectively), whereas no significant difference was found in handgrip strength between groups (p =.300). In conclusion, yoga training was more effective in enhancing flexibility and lower-body strength, while
resistance band training was effective for overall strength development. Both training methods can be appropriately selected based on individual fitness goals and preferences.
(Journal of Sports Science and Technology 2025; 25(1) 66-76)
(Received: 13 November 2024, Revised: 13 May 2025, Accepted: 22 May 2025)
*Corresponding author: Pariwatr PASO
Sport Science Program, Faculty of Liberal Arts and Science,
Roi Et Rajabhat University, 45120, THAILAND
E-mail: pariwatr8686@gmail.com
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