Muscle mass declines and body fat increases with age. Strength training maintains and increases muscle mass and is therefore a critical component of a well-balanced fitness program. Women shy away from weight training believing they will bulk up and get big when in reality weightlifting works to tone muscles, reduce body fat and burn calories more efficiently.
Definition
Strength training involves using your muscles to exert force against a form of resistance such as free weights or weight machines. Weight machines post detailed usage instructions for beginners, making getting started less intimidating.
Benefits
Weight training boasts many benefits for women. Your chance of getting osteoporosis is decreased through strength training. Lifting weights puts stress on your bones resulting in an increase in bone density which counteracts osteoporosis. Increased muscle results in greater joint stability. Free weights, more so than resistance machines, increase your balance and level of coordination. Increased muscle mass leads to improved weight control. Muscle burns more calories than fat. As muscle increases and body fat decreases, the body naturally burns an increased number of calories. Other benefits include reduced symptoms of arthritis, depression, diabetes and back pain.
How Much
Women beginning a strength training program should lift weights two to three days per week. Rest days are vital allowing the body adequate recovery time. You need at least 24 hours of rest between weight workouts. Every other day workouts are ideal. Knowing the most effective number of sets, repetitions and weight alleviates fear of doing too much or too little. A general guideline is to choose a weight which allows you to complete at least eight repetitions, but no more than 12. Stay with this weight until you can manage 12 repetitions with good form, then increase your weight and drop the reps back to eight. Complete each set of eight to 12 repetitions two or three times per workout.
Exercises
A well-devised weightlifting program includes all major muscle groups in the body. Remember to work opposing muscle groups. For example, if you work your quadriceps, work your hamstrings as well, and if you work your triceps do not forget the biceps. Areas to be worked include legs, arms and torso.
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