by Anna Parks

Created on: January 30, 2007   Last Updated: April 18, 2007

Yes, women should lift weights! Many women are still scared away from weight training because of an outdated belief that it will build big, bulky muscles. This is not the case! In reality, less than 2% of women even have the necessary levels of testosterone to build such large muscles. On the contrary, toned muscles will give you a leaner appearance. On top of that, women can up to quadruple their muscle STRENGTH without causing any increase in muscle SIZE whatsoever! Even men find out how difficult it can be to add bulk when they want to.

There are many benefits of increasing your lean muscle mass, including increasing bone density to prevent osteoporosis and improving weight loss results. A pound and a half of muscle automatically burns as many calories as walking one mile each day, just to stay alive! If your goal is weight loss, add a weight routine to your cardio workouts. A combination of weight bearing exercise and aerobic activity is the best way to overall fitness.

To optimize the benefits of weight training you should follow these guidelines, which are appropriate for both men and women:

1. Choose the right amount of weight. You should be able to complete 8-12 repetitions of each exercise with good form. If you can do more, increase your weight. If you can't make it to 8 reps, go lighter.

2. Lift weights every other day or two. When you lift, you are literally breaking down the muscle fibers. When the muscle repairs itself, it comes back stronger than before. That's how you increase your strength. So give your body the time it needs. If you are overly sore, wait longer.

3. Don't trust your scale! Muscle is much, much denser than fat so it weighs more. When you start adding weights to your workout, you may even gain weight even though you're losing inches. Trust your mirror, not the scale!

4. Work your muscles in opposing groups. For example, after working your biceps, do your triceps. After working your pectorals, do your lats.

If you need ideas for a weight routine there are plenty of websites and videos out there. I recommend the video "In Shape With Rachel Mclish" and www.strength-training-woman.com has a good list of the major muscle groups with a few options for how to work each one here: http://www.strength-training-woman.com/strength-trai ning-exercises.html. Once you get started, you can customize your own routine for best results!

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