Effect of Resistance Exercise on Physical and Psychological Factors

The 12-week resistance training program consisted of three supervised sessions per week, each lasting approximately 55-60 minutes. Sessions were structured as follows: 5-7 minute dynamic warm-up, 35-40 minutes of resistance training, and 4-5 minutes of stretching for active recovery.Participants were paired based on similar strength fitness levels and progressed according to the principle of periodized progressive overload. Training was delivered using a circuit protocol with 2-3 sets per exercise. The initial 4-week phase included 2 sets per exercise, with 8-20 repetitions and 1-2 minutes rest between sets. .The program incorporated functional exercises targeting the lower extremities, core, and upper extremities, utilizing equipment such as resistance bands, medicine balls, jump ropes, dumbbells, bars, and stability balls. Participants performed exercises in a circuit sequence, with the intensity, number of sets, and repetitions