by Usha Krishnan

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

If you want to lose weight, tone muscle and even drop a dress size or two, then strength training is for you. However, those are not the only reasons to lift weights. By the age of 40, women generally begin to lose bone density and muscle mass. With weight training, you gain back some of that lost bone density and increase your overall strength.

Another great advantage of strength training is that it replaces fat with muscle. Which of us wouldn't kill for arms like Demi Moore or a butt like Gisele Bundchen? With strength training, you achieve this and so much more, all while maintaining a healthy weight level.

As we grow older and reach our 50's and 60's, most of us are post menopausal. With weight training on a regular basis, we can double our strength, giving us the much needed energy to keep up with the younger generation.

So to sum up, these are the BENEFITS of strength training:

1. Decreased body fat with the same bodyweight.

2. Increase in muscles, but not bulk, just tone.

3. Balance in your physique.

4. Increased bone density, leading to the prevention of osteoporosis and strengthening joints.

5. Decrease in the risk of contracting adult diabetes or heart disease. Research has shown that weight training can in fact increase the amount of glucose your body utilizes and improve your cholesterol and blood pressure levels.

6. Helps alleviate lower back pain in certain cases, especially amongst golfers and other athletes.

7. Increase in overall strength and energy.

8. Weight training can be done by all women, of all fitness levels, no matter the age. A woman in her 70's or even 80's can weight train and gain benefit from it.

It's always recommended that as with any exercise, it should be done with doctor approval and under the guidance of a trained professional.

WORKING OUT AT HOME

If you wish to work out at home, then you'll need to buy yourself a DVD or book to guide you. Along with this, you'll need simple home equipment, like a sturdy chair, a towel or exercise mat and a pair of hand and/or leg weights, according to your level of fitness and comfort.

It's best to start out gradually, once or twice a week, doing 2 sets of 10 repetitions each. As you progress, you can build up to 2 sets of 20 repetitions and increase the frequency with which you exercise. It's important to do each repetition really slowly, so your muscle actually feels it. It's better to do fewer repetitions, slowly, then many repetitions, quickly.

TIPS TO REMEMBER WHEN WORKING OUT WITH WEIGHTS:

1. Always remember to get a doctor's OK before you begin any exercise.

2. Always use weights to the level you're comfortable with. Don't try and go directly to heavier weights in order to see faster results.

3. Always remember to bend your legs at the knees when lifting heavy weights.

4. Remember to warm up and cool down with light exercise before any weight training.

5. Keep weights away from children and pets.

6. Make sure you exercise on a non skid surface like an exercise mat or carpet and remember to use sturdy furniture which will not topple over.

7. Try working out in front of a mirror so you can check your posture. Correct posture is very important when training with weights.

8. Remember to pause and count one' between each lift and to breath. This is particularly important as we often tend to hold our breath while contracting our muscles.

As with any exercise, it takes time and patience, but the results will be well worth it.

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