by Karen Umrysh

Created on: April 26, 2008   Last Updated: May 05, 2008

How strong is your will to lift weights? Think you'll bulk up like a bodybuilder? Think again!

While eating healthfully and engaging in daily cardiovascular activity are equally important to your fitness regimen, reaching and maintaining a healthy body weight cannot be completed without strength training. Since muscle mass diminishes with age, many women hinder their progress by eliminating this activity from their routine for fear of gaining bulging muscles. The outcome, however, is a sluggish metabolism, weakness, and disappointing results. Increasing your resting metabolism makes it easier to reduce body fat. As for bulging muscles, women do not have enough testosterone in their body to bulk up from strength training.

Building muscle tone builds confidence. Long, lean muscles can help you feel strong, powerful, and more comfortable in your own skin. Helping to prevent and fight osteoporosis, improve your balance, prevent injury, decrease your risk of coronary disease, and boost your self-esteem . . . the benefits are endless! You'll be improving your overall mental and physical well-being, no matter your age, shape, or size.

How to get started?

1.Consult your physician before beginning any new exercise program.
2.Choose a workout space. You may wish to invest in a gym membership or simply strength train in the comfort of your own home by purchasing an inexpensive set of free weights. The key is to choose a space that is comfortable and motivating.
3.Warm up with 5 - 10 minutes of aerobic activity, such as brisk walking or jumping jacks.
4.With each strength exercise, choose a resistance level that completely fatigues your muscles after 10-12 repetitions. Rely on muscle strength, not momentum. Count to 10 to lift the weight and 4 to lower it.
5.Stretch each muscle group after completing your workout.
6.Work your upper and lower body on different days.
7.Regularly increase the weight and change the number of repetitions in each set to avoid reaching a plateau.

It is wise to seek the advice of a fitness professional to learn proper technique and to determine what exercises work best for your body type and fitness level. Remember not to overdo it and to choose at least one day a week to let your body rest.

Still think you'll leave strength training to the bodybuilders? Shape up! Strength training is an easy, non-time consuming, and healthy solution to boosting your workout.

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