Rosie the Riveter had muscles. So does performer Lady Gaga and actress Helen Mirren. At any age and in any occupation, women need strong muscles for active lives. That doesn't mean bulging biceps and ripped abs -- although it could. Healthy, strong bodies have lean, trained muscles that come from a regular strength training routine.
Why It Matters
Researchers at Ball State University discovered that octogenarian women who began working out with weights for a 3-month study failed to build bigger muscles. They did, however, get stronger and better at using the muscle they had. Northwestern University's report on the study urges young women to begin a lifelong strength training program to preserve as much lean muscle as possible for as long as they can. Strength training provides the power to do essential cardio work, helps to prevent injury and keeps women independent longer. And the boost in metabolism from training is good for weight control.
What to Train
A training routine should include at least one exercise for each major muscle group. The upper body has the pecs; the back muscles -- lats, traps and rhomboids; the delts, biceps and triceps of the shoulders and arms. Lower-body muscles include glutes, hamstrings, quads, calves, hip abductors and adductors. The core contains the lower-back muscles and the abdominals. Free weights, weight machines and body weight can be used for a good workout.
Sequence and Speed
Begin a workout with larger muscle groups and compound moves. Work down to smaller muscle groups and isolation exercises. Do the most demanding moves early in the routine before fatigue sets in. If your hamstring curls leave your thighs trembling, you won't be able to manage very stable lunges. Paying attention to sequence pays off. Lifting at a steady pace ensures a good workout, too. Spend at least 1 to 2 seconds on a lift and 3 to 4 seconds on a release. Jerking a weight could cause an injury and uses momentum rather than your muscle to perform the move.
How Much, How Often
Good resistance for workouts means choosing the right weights and doing the right number of repetitions. The University of South Carolina's Healthy Carolina fitness program recommends picking a weight you can lift just lift 8 times. Work until you acquire the strength to lift it 12 times during the workout. Then increase the weight by 5 percent so you are back to 8 reps. This is progressive resistance and it is the safe, sure way to build strength. Train no more than every other day. It takes muscles 48 hours to rest and repair after a workout. The down time is when you get the strength gains, so don't over-train.
Stay Motivated
Motivation keeps a strength training program on track. A Harvard Medical School report contains tips for staying motivated. Change your pace. Vary the exercises and the level of intensity on different days. Try cycles of one hard, one light and one medium workout with a day or two between each one. Work with a trainer to set up an initial workout tailored to your goals, design a variable workout to keep things interesting and work through an occasional session to sharpen up exercises and challenge you.Try some new equipment for a change. Work out with a friend to pass the time quickly and maybe add a competitive edge.
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