Purpose The aim of this study was to compare the effects of 8 weeks of resistance training (RT) and high-intensity interval training (HIIT) on muscle strength, muscle power and cardiorespiratory responses in trained young men. Methods Twenty-two men [RT (n = 11); HIIT (n = 11)] performed 8 weeks of training, with frequency of 2 times per week. RT group performed 10 sets × 10-12 RM of Leg-press exercise, while HIIT group performed 10 sets of running × 60s at 85-95% of maximal heart rate. Both groups performed 60s of passive rest between sets. Maximal strength (one-repetition maximum [1RM] of Leg Press and Knee Extension), jump height (single-leg countermovement jump) and cardiorespiratory responses during Conconi Test (predicted VO2peak and heart rate at maximal and at deflection point) were evaluated at baseline and after training program. Results 1RM of Leg Press increased in both training groups (p < 0.001), with higher gains in the RT group (RT = 32.2%, HIIT = 9.5%; p = 0.036; d = 1.86), 1RM of Knee Extension did not improve for either group (p = 0.065). Only the HIIT group improved jump height (RT = - 1.5%, HIIT = 14.2%; p = 0.002; d = 1.52) and cardiorespiratory capacity (RT = - 1.1%, HIIT = 3.2%; p = 0.006; d = 1.27). Conclusion Despite RT group promoting higher strength gains, HIIT is also effective for improving strength, jump height and cardiorespiratory capacity, and it presents as a possible alternative for people who seek improvements in health variables. Trial registration This study was registered in Brazilian Clinical Trials Registry (registration number RBR-7n8y9ky) on Mar 09th 2021 (retrospectively registered).
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