In collegiate women tennis players, a 9-month nonlinear periodized resistance training program results in greater increases in maximal strength, as measured by 1-repetition maximum (1-RM) leg press, bench press, and shoulder press, compared to a nonperiodized resistance training program.

When lifting weights in cycles of heavy, medium, and light effort, the muscles are forced to activate more powerful muscle fibers during heavy lifts. This repeated activation trains the nerves to fire more strongly and in better coordination, making the muscles contract with more force. At the same time, the body releases hormones that tell muscle cells to grow bigger and stronger. These changes together allow the muscles to produce more maximum force, especially in movements like pressing and leg pushing.