If you are new to the world of exercise and physical fitness, joining a local fitness facility is a good way to learn about strength-training options. Gyms house a variety of exercise equipment, from weights to cardio machines such as elliptical trainers. Many also offer strength-training classes such as yoga or Pilates and aerobic classes like kickboxing. Most gyms offer time with trainers who will help you learn proper form for training with weights. Perform at least 30 minutes of aerobic exercise five days a week. For best results also utilize strength-training exercises four days a week.
Aerobic Exercise
Aerobic exercise is crucial to overall physical fitness. At your gym or fitness center, you are likely to find a variety of aerobic exercise equipment including treadmills, stair climbers, stationary bicycles and elliptical machines. These machines allow you to exercise at various fitness levels and speeds. Begin with a piece of equipment that makes you comfortable and expand your aerobic fitness regimen as you get into better shape. For example, if you are most comfortable with walking on a treadmill, start off walking at a steady, brisk pace. Increase your time and intensity on the machine as you become stronger and build up your endurance.
Pilates and Yoga
Many fitness centers offer Pilates and yoga classes to members. These types of exercises help to burn extra calories, promote flexibility and often help to alleviate symptoms of menopause and back pain. A Pilates or yoga instructor will lead you through a series of stretches and poses that help strengthen your muscles. You will gain a total-body workout. Try exercise classes if you enjoy exercising in a group environment under the auspices of an instructor.
Upper Body Strength Training
Consult a staff member in your fitness facility about what strength-training equipment is best for you as a beginner. To work your upper body, utilize both strength training machines and free weights for a well-rounded workout. Perform dumbbell curls, triceps kickbacks, bent over rows, bench presses, chest presses and military presses in the weight room. The American College of Sports Medicine suggests that women perform 8 to 12 repetitions for each strength-training exercise. Work up to performing three sets of each exercise.
Lower Body Strength Training
Lower body strength training machines provide exercises for the quadriceps, hamstrings, adductors, abductors and calves. If available, use a leg extension machine, leg curl machine, adductor machine and abductor machine. Do three sets of 8 to 12 repetitions per exercise. A seated calf raise machine will help strengthen and tone your calf muscles. Perform dumbbell squats and lunges to target several leg muscles at once.
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