by Dominique Storm

Created on: July 15, 2008   Last Updated: July 18, 2008

Over the years weight training for women has been frowned upon and often thought of as un-ladylike, leading women to avoid it and take to cardio based exercise instead. Doctors and nutritionist encourage women to lift weights and balance out their exercise regimen. A healthy dose of cardio 3 times a week combined with 3 days of weight training will improve your overall health.

Health Benefits

1. Lower your risk of Osteoporosis, Diabetes and Heart Disease

Weight training has been proven to lower your bad cholesterol (LDH) while improving your good cholesterol (HDL), lower your blood pressure, change the way your body processes sugar, and increase spinal bone density.

2. Boost your metabolism and Burn body fat

Lean muscle plays a vital part in how your body burns fat. As your lean muscle mass increases so does your resting metabolism which in turn burns more body fat.

3. Help reduce back pain and arthritis pain

By adding weight training to your weekly exercise regimen you will greatly increase your muscle tone. As your muscle tone strengthens your joints will be strengthened helping to relieve pain

4. Improve your outlook on life

Research has proven that weight training can help you become more self confident. Increased self confidence will improve your outlook on life and reduce depression.

Exercising at home

If you chose to do your workout from home it is important to be prepared. Some good investments include: a yoga mat/workout mat, hand weights, an exercise ball, and resistance bands. It is possible to do weight training at home without an expensive start up fee, for under $10 you can purchase a set of vinyl covered hand weights or a resistant band.

If you are starting off new to weight training start with small repetitions and lighter weights. A good starting point is 3 pound weights and 12 repetitions per exercise. Slowly build this up as your body adjusts to its new muscle mass.

Easy to do weight/strength training exercises

1. Dumbbell chest press to work your middle chest

a. Lie on a flat bench (or coffee table)
b. Hold a dumbbell in each hand at chest level with your upper arm level to the floor and your elbows outward.
c. Contract your chest muscles and press both arms upward above chest until your arms are almost fully extended. There should be a slight bend still in your elbow. Slowly return to your starting position

2. Reverse Dumbbell Lat Row to work your upper back

a. Sit on a bench or hard chair with your feet close together
b. Hold a dumbbell in each hand with your arms hanging down at your sides
c. Bend your body so it is parallel with the floor
d. Contract your middle to lower back muscles and draw both arms toward your body. As you are drawing your arms towards your body turn your wrists so that your palms face the ceiling. Stop when you reach chest level. Slowly return to your starting position

3. Dumbbell Cross Body To work your triceps (back of upper arm)

a. Lie on your back on a flat bench (or coffee table)
b. Hold a dumbbell in your right hand, place your left hand beside your body on the bench
c. Extend your right arm up toward the ceiling keeping a slight bend in your elbow
d. Bend your right arm across your body until it is at a 90 degree angle
e. Contract your triceps muscle and slowly return to starting position
f. Repeat this exercise for your left arm

It is never too late to start. Increasing your muscle mass will have positive health benefits for women of all ages. Your road to health and wellness is paved with lean muscle mass!

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