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Though strength training offers many health benefits, countless women have refrained from incorporating it into their regular workouts. Often it is the unfounded fears of developing "body builder bodies" which keep women from picking up weights. For a total workout women need to not only participate in aerobic activities but also need to include strength training.

Women do not need to fear developing muscles like a body builder while participating in strength training. The female body simply does not produce enough testosterone to create that bulked up look. What women will develop is a well toned lean look.

There are many symptoms of common diseases and conditions that strength training will help reduce.

Arthritis and Osteoarthritis-Studies have shown that strength training can decrease pain almost as significantly as some medications, by rebuilding muscles and helping to lubricate and nourish joints. Even such home-based weight bearing exercises as squats and leg extensions can reduce pain, since strong muscles help take pressure off of joints therefore creating less joint-related pressure and pain during activities such as walking.

Diabetes-Strength training not only will help diabetics lose weight, but it can also help improve insulin sensitivity and glucose tolerance, as well as help lower the risk of heart disease. Working with weights will allow you to perform everyday tasks such as walking, lifting, and climbing stairs more easily as you age and improve the overall quality of life.

Osteoporosis-Post-menopau sal women often lose bone mass at the rate of 1-2% annually. Strength training not only slows this bone loss, but actually increases bone density and reduces the risk of fractures

Obesity-By building muscles your body will burn more calories than fat, even at rest. You can boost your metabolic rate which can help with long term weight loss goals, and reduce your amount of body fat, as well as reduce your risk of heart disease.

Fewer injuries-Strength training creates strong ligaments and tendons which help support your joints and help decrease the likelihood of injury when participating in daily activities such as lifting, pushing, and pulling.

Depression- Strength training will not only make you look better but feel better. This type of activity can increase your confidence and self-esteem, improving the overall quality of your life. Studies have shown that just 10 weeks of strength training reduced clinical depression symptoms more than standard counseling.

Strength training can easily fit into any schedule. 20 to 30 minutes is all the time that is required for a strength training session. Free weights, weight training machines, rubber tubing or your own bodyweight can be used for these workouts. All major muscle groups should be used during the workout. You should work with a weight or load that produces muscle fatigue after 8-12 repetitions for the upper body and 12-15 for the lower body. Usually it is recommended that 1-3 sets are done per muscle group, a set is made up of 8-12 or 12-15 repetitions, whichever you can do safely with the correct posture. As your strength improves so can the number of repetitions and the amount of weight you use.

It is recommended that you participate in strength training at least two to three times a week, but don't think you can give up your aerobic exercises. For better overall health you need both the cardiovascular fitness and endurance that aerobic exercises such as walking , running, and swimming provide as well as strength training to increase and maintain a healthy bone density and muscle mass.

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