Women often suffer from balance problems and bone deterioration as side effects of aging. Loss of muscle increases your risk for other serious conditions and can also limit your independence. Gaining muscle weight --- typically called muscle mass --- through regular strength-training workouts helps keep your bones strong and complements aerobic activities like swimming and tennis as an effective method to improve your overall well-being. Learn to gain muscle safely to start on the road to fitness, and check with your doctor to ensure that your planned activities are safe based on your overall health.
Exercise to Gain Muscle
While excess fat on your body represents a threat to both your appearance and health, doctors often suggest adding muscle as a method for women of all ages to stay fit and lose fat. Reduced muscle mass occurs as you grow older and threatens your health in a variety of ways. Less muscle means a decreased ability to burn calories and results in weight gain, while people with weak or reduced muscles also face an elevated risk for arthritis, depression and obesity. Strength-training activity --- or challenging your muscles to exert force against heavy resistance --- builds new muscle, reduces fat and keeps your body burning calories better and longer.
Recognizing Your Options
Women often notice body improvements after a few weeks of a strength-training regimen. A safe plan for beginners includes scheduling two to three workouts weekly for a minimum of 20 minutes. Various methods for strength training are available, although most workouts feature lifting small hand weights, exercising on a weight machine or lifting traditional tools like barbells and dumbbells. Beginners often prefer building muscle with compact resistance bands. The bands are available at most fitness stores and can provide a full-body workout through muscular resistance provided during stretching routines. Your own body weight also aids in muscle mass development when you add pushups, crunches, squats and situps to your workout.
An Effective Approach
Fitness experts suggest starting a muscle-building routine by choosing a weight level that will prevent you from performing more than 12 repetitions, which is enough challenge to benefit your body without risking injury. Keep your feet shoulder-width apart and your knees bent slightly when lifting from a standing position and always breathe normally --- never hold your breath, which may feel natural. Aim to inhale when you start your lift and exhale as you release the weight. Ask a trainer to demonstrate proper technique before you begin your workout when possible.
Reducing Your Injury Risk
A warmup before strength training increases your range of motion and prepares your joints for resistance. Perform a short aerobic activity, such as a stationary bike ride or a brisk walk, and then stretch the major muscles in your body for about five minutes. Attempt to keep each stretch for at least 10 seconds, and never continue a stretch that hurts. Cool down after your workout by stretching again, which minimizes soreness. Avoid strength training any muscle group more than once in a 24-hour period to prevent strain.
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