The benefits of strength training for women, which include increased metabolic rate, corrected posture and enhanced appearance, are well-documented, as indicated by the 1994 Tufts University study published in the "Journal of the American Medical Association." Lead author Miriam Nelson, PhD, author of "Strong Women Stay Young," reported that strength training exercises effectively preserve bone mineral density and improve strength and balance in postmenopausal women. Women can reap the strength-training benefits by performing weight machine, free weight or resistance band workouts. Do two to three sets of 8 to 12 repetitions.
Strength Training Machines
Weight-training machines provide stability and control. They are effective for women who are new to strength training. Divide a 4-day training schedule into two upper-body and two lower-body workouts. Upper-body workouts should begin with exercises that work the larger muscle groups, such as the lat pull-down and seated row for the back muscles, and the chest press and chest fly for the pectorals. Work the biceps and triceps after working these muscles.
Start your lower-body workout with the squat machine, and then perform the leg curl and the inner and outer thigh machine. Women often have a hamstring/quadriceps muscle imbalance, with the hamstrings being significantly weaker. Avoid the leg extension machine. It will exacerbate this imbalance.
Free Weights
Free weight exercises require you to use your core muscles for stability. Use them for sport-specific training by performing the exercises in various planes of movement. Women who want to make their hips appear smaller can use the lateral raise exercise to create a "shoulder pad" effect. Hold a weight in each hand, keep your elbows slightly bent and raise your arms to shoulder height. Perform chest fly by lying on a weight bench, and then roll over on to your stomach and grab a lighter set of weights to perform a reverse fly for your back muscles.
Resistance Band Strength Training
Resistance band exercises simulate many of the weight machine or free weight workouts. Select bands that come with attachments that secure them to a stable object, and use longer bands and bands that can be attached to your ankle for leg work. Use an overhead attachment, such as the top of a door jamb, to create a lat pull-down, or wrap the band around your feet to create a seated row. Stand on the band and bring the hands to your shoulders for squats, and use the ankle band for side leg raises and hamstring exercises. Lie on the floor or on a stability ball with the band attached to a point behind you. Place the ends of the band behind your head, and use it for resistance while performing crunches.
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