by Sue Garrard

Created on: April 29, 2008   Last Updated: May 05, 2008

"The landscape is changing" quips gym owner Steve Colucci as he notes the gender mix in the busy 5 PM workout crowd. A high ratio of females - all ages, shapes, sizes and fitness levels - are hitting the mats, clutching their free weights and befriending their muscle groups. "It's not a boys' club anymore, " Colucci says. "The secret's out and women are catching on: You don't have to be a bulky bodybuilder to be fit and strong."

Women of all ages are discovering the benefits of strength training - and for good reason.

We all know that women's bodies change with advancing age. What seems like a constant state of growth and building in younger years gradually - and insidiously - gives way to a state of decline. Sound depressing? It doesn't have to be.

Although we can't completely avoid the downhill trek that inevitably comes with age, we can most certainly reduce the slope. According to certified athletic trainer Seth Goodman, strength training is the most efficient way to slow the effects of time. "It's the best anti-aging product on the market," he claims. Women will naturally show a depletion of muscle mass, bone strength and hormone production as they age. The effects of these losses can be greatly offset, however, by the profit gained through weight-bearing exercise. The profit balances the loss.

But what exactly is strength training and is special equipment required? According to Goodman, strength training refers to the ability to move and control one's own body weight. The key is working your muscles against an outside resistance. Although this is easiest achieved by using dumbbells or weight machines, no special equipment is actually required - as long as the exercise results in muscles experiencing resistance. "The good-old push-up, done correctly, is one of the most underrated strength exercises," Goodman says.

Women can begin to reap the benefits of strength training by dedicating 30-60 minutes of quality movement 2 days a week. "The quality of movement is critical," Goodman says. That's why he recommends professional coaching in the beginning. "Good gyms offer customized personal training sessions to coach you through the basics and teach you proper techniques," he adds. "There's really no reason to be intimidated."

According to Goodman, women who have been working out consistently can expect results in 4-6 weeks. "The first thing you'll notice is that your movement patterns will be stronger and more stable," he says. Enhanced muscle definition will follow,

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