Six young women participated in a 16-week weightlifting training program consisting of exercises like squats, presses, and snatches. The training was divided into two 8-week blocks, with the first focusing on higher reps and the second on increased intensity. After training, the women experienced a decrease in body fat percentage of 3.85% on average without significant loss of body weight or muscle mass. The results suggest that weightlifting can positively alter body composition in young women by reducing body fat. However, the small sample size limits conclusions about its selective effects on fat loss. Overall, weightlifting appears to be a useful fitness activity for both normal and overweight young women.

1. INTRODUCTION
THE INFLUENCE OF WEIGHTLIFTING TRAINING
ON BODY COMPOSITION IN YOUNG WOMEN
Ferunaj, P.1, Tchan, H.2, Erindi, A.1,Qeleshi, N.1, Jarani, J.1
1: UST( Tirana, Albania), 2: UV ( Wienn, Austria)
Body composition is an important component of fitness in young women
since maintaining optimal muscle mass allows for a better metabolism
(fat burning mechanism) during a longer period of time.We can find pre-
sently many women taking part in most sport specialties, and as seen
during last years, also in weightlifting. We consider that weightlifting trai-
ning is used not only to enhance athletic performance in sports, but also
to augment musculo-skeletal health as well alter body aesthetics. A
recent study (1) suggest that higher intensities exercise may be more ef-
fective for preserving FFM. Other studies in older adults have shown that
Hypothesis We hypothesise that increased strength after 16 weeks of weightlifting training may contribute to some changes
on body composition in young women.
Materials and Methods
Selection of Subjects
Six healthy female subjects, aged 18 ± 0.9,
volunteered for this study. All subjects were re-
minded not to alter their regular physical activ-
ity levels or dietary habits during the study. In-
dividuals enrolled in the study had not partici-
pated in a regular exercise program for at least
6 mo before their recruitment. Body weight
was measured weekly by using a medical
beam scale. Evaluation of fat percentage (the
sum of triceps, suprailiac and thigh) was made
before and after 16 weeks of training, by using
a harpender caliper (4).
Exercise Training Protocol
All girls performed individual volume of weight-
lifting training program 4 d. for 16 weeks, ac-
cording to their 1 RM for each exercise. The
training load was devided in 2 blocks (each
block included 8 weeks). The first block was
devoted to high volume strength endurance
training produced by higher repetitions per set
(8 per set). Although volumes/repetitions this
high are not typically performed often by
weightlifters, this training has produced par-
ticularly decreased body fat, compared to
lower repetitions per set (5). The second block
(weeks 8 – 16) was oriented more towards in-
tensity than volume (Table 1).The training pro-
gram was carefully customized to meet the
needs, interests and abilities of each girl.
Suprailiac Triceps
Thigh Harpender Caliper Used
Exercise First block ( week 1 – 8) Second block ( week 8 – 16)
Bench Press 2*8 (65% 1RM), 3-minute 3 * 3 ( 75 % - 85 % 1 RM, 3 min
Military Press 2*8 (65% 1RM), 3-minute 3 * 4 ( 75 % - 85 % 1RM, 3 min
Full Squat 3*8 (70% 1RM), 3-minute 4*4 ( 75 % - 85 % 1RM), 3-minute
Good morning 2*8 (70% 1RM), 3-minute 4 * 4 ( 75 % - 85 % 1 RM), 3 min
Snatch 3 * 5 ( 60% 1 RM), 3 – minute 4 * 3 ( 70% - 85 % 1 RM), 3 min
Clean & Jerk 3* 5 ( 60 % 1 RM), 3 - minute 3 * 3 ( 70 % - 85 % 1 RM) ,3 min
Table 1. Weightlifting training program
Results
Overall, the subject experienced a 2.09 kg decrease
for body mass, a 3.85 % decrease for fat mass, and
1% decrease for BMI. There were no statistically si-
gnificant differences in body mass ( from 62.6 ± 9.80
kg before training to 60.5 ± 8.49 kg after training),
while consider change was noted in body fat (from
31.5% ± 4.20 [mean ±standard deviation] before train-
ing to 27.6% ± 5.20 after training). 1 RM for both techni-
cal exercises (Snatch + Clean & Jerk) was improved
from 75 ± 5.77 kg before training to 106.66 ± 9.86 kg
after training (29%).
Discussion
The findings of this study show the impor-
tance of considering body composition
changes after 16 week weightlifting train-
ing, where predominant exercises involved
both auxiliary (strength) and typical (tech-
nique) weightlifting exercises, such as
snatch and clean and jerk. In fact, total-
body exercises such as these ones used ,
have been regarded as the most effective
exercises for increasing muscle power be-
cause they require fast force production to
successfully complete each repetition. The
greater the mass of exercising muscle and
the higher the power output of this muscle,
the greater the rate of whole body energy
expenditure. However, a study from Giran-
dola (6) reported that the percent of fat de-
creases more from low intensity (LI) than
high intensity (HI) aerobic exercise. This
study has its advantages (performance in
weightlifting) and disadvantages (limited
number of subjects).
Conclusions
These results suggest that weightlifting
training can significantly change the body
composition of young women resulting in a
decrease in body fat without a concomi-
tant decrease in body weight. It is impor-
tant to note, however, that the intent of the
training program was the improvement of
women’s physical performance in weight-
lifting, and not body composition change
per se. As such, It motivated subjects to
train as they could see the improvement in
the weights they could lift and in their
shape. In our view, the data gathered from
this study is insufficient to support the pos-
sibility that weightlifting training may selec-
tively reduce total body fat in young
women. However, this mode of training
seems to be a useful addition to an overall
fitness program for normal and overweight
young women.
List of References
1. Shephard RJ. Absolute versus relative intensity of physical activity in a dose- response context. Med Sci Sports Exerc 33:S400–S418, 2001
2. WW Campbell, Mc Crim, Vr Young & WJ Evans.(1994). Increased energy requirements and changes in body composition with resistance training in older adults. American Journal of Clinical Nutrition, Vol 60, 167 – 175.
3. Osterberg, K.L. & Melby, C.L. (2000). Effect of acute resistance on postexercise oxygen consumption and resting metabolic rate in young women. Int. J. Sport Nut. Exe. Met. 10 (1), 71-81.
4. Jackson, A. S., and Pollock, M. L. 1985. Practical assessment of body composition. Physician and Sportmedicine 13(5) : 76 – 90.
5. Stone, M.H., H. O’Bryant, and J. Garhammer. A hypothetical model for strength training. J. Sport Med. Phys. Fit. 21 : 341 – 352. 1981.
6. Girandola, R.N. (1979) Body composition changes in women: Effects of high and low exercise intensity. Arch Physical Med Rehab, 57, 297-300.
Acknowledgements
Thanks to my wife, Anila Cekani, who has contributed in poster design, Prof.Dr. Lluka Heqimi, Anduela Lile, Ikbale Hyka and Marina Tasho for contribution in indispensable ways.
For further information, please contact: pferunaj@yahoo.com .
the Increased muscle mass from strength training is associated with the
increase of both resting metabolic rate and daily caloric expenditure (2).
Although most research studies have examined the effect of endurance
exercise on weight loss, weight training has recently become an impor-
tant component of a successful weight loss program by helping to pre-
serve FFM and maximize fat loss (3). Because of the lack of results con-
cerning the effect of weightlifting training in body composition in young
women, we undertook this study to investigate the possible alterations.
University of Sports of Tirana