Abstract
Traditional resistance training requires prolonged continuous sessions, which may limit participation among time-constrained individuals. Fragmented resistance training (FRT), derived from 'exercise snacking,' may offer a more flexible alternative, but comparative evidence with traditional resistance training (TRT) remains limited. This study examined the effects of 8 weeks of FRT and TRT on muscular fitness and exercise enjoyment in 45 recreationally trained male students (18-25 years, ≥6 months training). Participants were randomised to FRT (three daily short bouts, 1×20 squats each), TRT (one continuous session, 3×20 squats), or a time-matched control group. Training was performed three times/week for 8 weeks using Smith-machine squats, with volume matched and intensity progressing from 40% to 55% of 1RM. Outcomes included 1RM strength, isometric squat force, relative muscular endurance (repetitions at 40% of current 1RM), and PACES enjoyment. Both FRT and TRT significantly outperformed the control in 1RM strength (FRT: +20.59 kg [8.69-32.49], p Clinical Trial Registration: Chinese Clinical Trial Registry, ChiCTR2500115052.