Some women fear that weightlifting or strength training will result in bulky muscles or weight gain. In fact, it's a myth that muscle weighs more than fat, according to personal trainer William R. Sukala in an article for Weight Watchers. Rather, muscle is more dense and takes up less space than fat, so by building lean muscle mass you'll not only tone your body, your clothes will also fit better. Additionally, muscle burns more calories than fat so your body will use more calories even when you're at rest.
Sculpting Classes
Many health clubs offer body sculpting classes, or sculpting classes combined with another form of exercise such as step aerobics, dance or Pilates. Sculpting classes use weights, body bars, resistance bands and other types of exercise equipment to help tone your body and build lean muscle mass. According to author Bobbi Zemo in her book, "Change Your Mind. Change Your Body. Change Your Life," body sculpting classes offer a beneficial, fat-burning way for women to increase their lean muscle mass.
Pilates
Pilates is an exercise form developed in the 1920s by Joseph Pilates, a German physical therapist. The Pilates technique helps strengthen your core, develops pelvic and abdominal stability, and increases lean muscle mass, according to authors Werner W. K. Hoeger and Sharon A. Hoeger in "Principles and Labs for Fitness and Wellness." Pilates focuses on using your body's resistance to gravity as a means of building muscle.
Strength Training
Strength training using weights or machines is one of the most beneficial ways of building and maintaining lean muscle mass in women. According to authors Hoeger and Hoeger, the benefit of working out with a machine such as a leg press is that the speed of muscle contraction is consistent. With free weights, the speed in dependent on your own balance and force. However, both forms of strength training are sufficient for producing an increase in overall lean muscle mass, as long as you consistently focus on each major muscle group in your weekly workouts.
Warning
Consult your doctor before beginning an exercise program, especially if you have previously been inactive, have or are recovering from an illness, or take medication. Start slow when you first begin your workouts and go at your own pace. If you have pain, stop exercising and consult your doctor. If you are using weights, begin with comfortable, light weights and work your way up toward heavier weights as your strength increases.
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