2.10. Resistance Training Protocol
Following the preparatory phase, RT was initiated at 50% of the 1RM and gradually increased to 80% of 1RM during the final week of the intervention. A total of 8 to 14 repetitions were performed over two sets during weeks 1 through 6 and three sets during weeks 7 through 12. Furthermore, rest intervals between sets ranged from 30 to 75 s and were progressively increased in correspondence with the intensity of the RT. The exercises utilized in the study included leg extension, leg curl, bench press, lat pulldown, lateral raise, and abdominal crunch performed on variable-resistance machines as noted above.