by Victoria Sullivan

Created on: April 30, 2008

Women have long since been ruled by the fear that if they pick up a dumb bell, they will immediately become Hulk-like in appearance. Rest assured that you can incorporate a strenuous weight training regimen into your regular fitness routine without any such repercussions. Furthermore, the benefits of weight bearing exercises are especially important for women.

Adults begin to lose muscle mass at a rate of approximately one half percent after the age of twenty five. That doesn't sound like much until you think about it cumulatively. The average person will have lost seven and one half percent of their muscle mass by the age of forty. Furthermore, we begin to lose bone density after the age of thirty. This combined loss results in weakened bones and joints, an increase in body fat percentage and a decrease in overall basal metabolic rate (meaning you burn less calories in a day). There aren't any medications to counter these natural effects of aging (I bet you feel great knowing that you peaked at 25), but that doesn't mean you have to give up without a fight.

The best way to fight bone and muscle loss is weight training. So, why is it more important for women than men? Men are born with more muscle tissue than women, affording them a little more time before they see or feel the same effects. Also, one of the many side effects of menopause is an accelerated rate at which these degenerative processes take place.

Still not convinced? How about these additional benefits:
1) Increased Basal Metabolic Rate (you burn more calories even at rest).
2) Higher levels of HDL or "good" cholesterol
3) Decreased Blood Pressure
4) Reduced sedentary risks
5) Reduced risk of osteoporosis
6) Stronger joints resulting in less risk of injury
7) A stronger, leaner physique
8) Increase overall well-being
9) Increased muscle strength and performance (daily tasks become easier)

How do I get started?

How many times have you heard women say, "I just want to tone"? I don't know who invented this catch phrase, but as a trainer, it is my pet peeve. Lifting three pound weights and doing hundreds of reps will not help you to increase muscle mass; this kind of repetition can in fact lead to injury. When lifting weights you should lift 8 to 10 repetitions for muscle groups located in the upper body and 12 to 15 repetitions for the larger muscle groups of the lower body. Each set, or group of repetitions, should be a struggle and you should rest for approximately a minute in between. Research indicates that three different exercises should be performed for each muscle group and one set of repetitions is recommended per exercise. (Some trainers believe that you need to perform at least three sets, but recent studies have shown that there is really very little benefit from doing more than one). The last few reps should take everything ounce of strength that you can muster. Please seek out a trainer for proper form and instruction. Most gyms offer introductory training for no charge.

If you are still worried about packing on too much muscle, rest assured that most women do not have the body composition to ever be Ms. Olympus. Even professional female bodybuilders generally need steroid or hormone therapy to achieve large bulky muscles (there is the occasional woman with the genetics to achieve this look naturally, but it is rare).

Now that you understand the benefits of a strength training and realize what an important part it plays in achieving overall good health; get in there, pump some iron and enjoy your road to a sleeker, stronger and healthier you.

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