Date of Graduation


Document Type


Degree Name

Master of Science in Kinesiology (MS)

Degree Level



Health, Human Performance and Recreation


Ro DiBrezzo

Committee Member

Inza Fort

Second Committee Member

Michelle Gray


Social sciences, Health and environmental sciences, Dual-energy x-ray absorptiometry, Electromyography, High-intensity resistance, Post-menopausal, Sarcopenia, Shake weight


The Shake Weight® (SW®) is designed to improve muscular fitness in a quick and inexpensive way. This study aimed to determine if the SW® was an effective tool at improving muscular fitness, body composition, and bone mineral density (BMD) in post-menopausal women. Participants were 17 healthy, post-menopausal women from aMidwestern University and divided into two training (SW® and HIT) interventions that lasted 10 weeks. HIT participants performed three sets of 8 repetitions at 80% of their estimated 1RM for the chest press, leg press, lat pulldown, and seated row. SW® participants performed the exercises prescribed by the SW® manufacturer. Changes in muscular strength were determined via handgrip dynamometry and muscular endurance was determined via a modified YMCA bench press test. Surface electromyography was used to determine changes in motor unit recruitment. Neither group showed significant improvements in handgrip strength, BMD, fat mass, and the SW® group showed no significant change in YMCA scores. The SW® group had a significant reduction in fat free mass after the intervention (p = .033). The HIT group showed significant improvements in YMCA bench press scores (p = .013) and all measures of muscular strength via 8RM (p < .05) except for the chest press. The HIT group showed significant increases in motor unit activity for the anterior deltoid and bicep while shaking either the dumbbell or the SW®. Neither group improved on any EMG measurement. This study indicates that the SW® is ineffective at altering muscular fitness, BMD, or body composition in post-menopausal women.