Manual Versus Functional Resistance Training for Strength and Muscular Endurance in Male University Handball Players: A Randomized Controlled Trial

Purpose: The primary objective of this randomized controlled trial was to evaluate and compare the effects of Manual Resistance Training (MRT) and Functional Resistance Training (FRT) on upper- and lower-body strength and muscular endurance in university-level male handball athletes. Methods: Forty experienced male handball players were randomly assigned to either an MRT (n = 20) or FRT (n = 20) group. The intervention lasted 8 weeks, with both groups training three times weekly. Maximal strength was measured using one-repetition maximum (1RM) tests for bench press and 45° leg press. Muscular endurance was assessed via standardized 60-second push-up and pull-up tests. Exercise intensity (80-85% perceived 1RM) and volume (3-4 sets of 8-12 repetitions) were matched. Data were analysed using paired and independent t-tests, ANCOVA, and effect size (Cohen’s d). Results: Both groups showed significant within-group improvements in all performance measures (p 0.001). However, MRT resulted in significantly greater gains in bench press (mean Δ = 2.85 kg, p = 0.0002), push-ups (Δ = 2.25 reps, p 0.001), and pull-ups (Δ = 1.30 reps, p 0.001) compared to FRT. ANCOVA confirmed these between-group differences were statistically significant (p 0.05). Effect sizes for MRT ranged from moderate to large. Conclusion: MRT was more effective than FRT in enhancing strength and muscular endurance in trained handball players. It presents a practical, equipment-free training modality suitable for resource-limited environments.