Female Weight Training Helps Muscle Tone

Women who do a long-term weight training program produce more active growth hormone, which helps improves muscle tone and optimizes metabolic function.

A study published in the American Journal of Physiology-Endocrinology and Metabolism looked at different forms of growth hormone, used different testing methods and varied weight training regimens.

We found that growth hormone was responsive to moderate and heavy exercise regimens having three to 12 repetitions with varying weight loading, said the study’s principal author, William J. Kraemer of the University of Connecticut. Women need to have heavy loading cycle or workout in their resistance training routines, as it helps to build muscle and bone.

The researchers divided the participants into two groups: an upper body training group and a total body training group. The two groups were then subdivided: Half used heavier weights with fewer repetitions — up to eight — while the other half used lighter weights with a greater number of repetitions — up to 12.