Women Should Heavier Weights for Stronger Muscles

Women who want to build muscle strength and endurance? Should opt for traditional strength training methods instead of low velocity routines, according to a recent study.

The study, which was conducted by Sharon Rana, associate professor of exercise physiology and colleagues at Ohio University, followed 34 healthy, college-aged females who performed three different training methods over a six-week period.

The methods included a traditional strength training routine, a traditional muscle endurance training routine and a low velocity regimen.

The traditional strength group lifted a heavier weight load with fewer repetitions, while the endurance group lifted a lighter weight load with more repetitions.

The low velocity group also lifted a lighter weight load, but did their workouts much slower than the other groups and did fewer repetitions.

The study found that the traditional strength group gained the most strength. The endurance group and the low velocity group both improved strength, but to a much lesser degree. Though the traditional endurance-training group was still the most successful at boosting muscular endurance, the study found that cardiovascular endurance didn't increase significantly in any of the groups.

All of the groups combined showed a small decrease in body fat, but it was not statistically significant. The most significant improvements involved strength gain and endurance gain.

The study is published in the Journal of Strength and Conditioning Research. (ANI)