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Twice a Week Weight Training Prevents Weight Gain in Women

Results of a two year study show the benefits of strength training

By Elizabeth Quinn, About.com

Updated: March 8, 2006

About.com Health's Disease and Condition content is reviewed by Medical Review Board

Women who lift weights twice a week can prevent or at least slow the weight gain common in middle age. This is the finding of a two year study titled The Strong Healthy and Empowered (SHE).

This study followed 164 overweight or obese women from Minnesota who were 24 to 44 years old. Half of the women participated in supervised strengthening classes for 16 weeks, and had booster sessions four times yearly with certified fitness professionals. The control group received a brochure recommending 30 minutes to an hour of exercise most days of the week. Neither group was asked to change their diets while participating in the study.

Women who lifted weights decreased body fat percentage by 3.7 percent, while the other group maintained the same body fat. However, the changes in intra-abdominal fat, which is closely associated with heart disease and metabolic disturbances, was more pronounced. The women who did strength training had only a 7 percent in intra-abdominal fat increase vs. the 21 percent increase in the controls group.

This study shows that strength training can prevent increases in body fat percentage and limit increases in the fat most closely associated with heart disease.

Read more about the research in the American Heart Association Press Release

Read:
Strength Training Strategies That Work
Strength Training General Information

Last Review Date: 3/2006

References: American Heart Association - Press Release

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