Weight Training & Exercise For Women

Exercise plans that incorporate weight training and cardiovascular activities can help women get stronger and live longer. Women who routinely exercise can reduce body fat, build muscle mass, strengthen bones, improve endurance for daily lifestyle activities and reduce their risk for heart disease, the leading cause of death among American women.

Weight-Training Exercises

Weight training, also referred to as strength training, refers to exercises that engage muscles when exerting force against a form of resistance, such as dumbbells, bands or exercise machines.
Efficient weight-training exercises for targeting common trouble spots for women include oblique crunches to tighten abdominal muscles, walking lunges and squats to tone legs and glutes, and cable rope press-downs or dumbbell kickbacks to firm up triceps. Women can also perform body-weight exercises, including lunges, squats and push-ups with no fitness equipment or gym memberships required.

Cardiovascular Exercises

Cardiovascular exercises, also called "cardio" for short or "aerobic exercise," can help improve oxygen consumption by the body and make the heart and lungs stronger.
Cardio activities involve using larger muscles of the legs, so there are many different kinds. According to the International Osteoporosis Foundation, women can especially benefit from cardio exercises that help build bone density, such as walking, jogging, stair climbing, elliptical or treadmill training, jumping rope, playing tennis, dancing and hiking.

Fat Loss Benefits

The average woman who incorporates weight training into her fitness plan at least two or three times a week can gain almost 2.5 lb. of muscle and lose 4.5 lb. of fat within eight weeks, according to Wayne Westcott, Ph.D., of South Shore YMCA in Quincy, Massachusetts. Beyond boosting confidence, weight training can also boost a woman's metabolic rate, making it possible to burn more calories throughout the day--even when resting.

Strength and Bone Benefits

Enhanced strength and endurance gained from weight training and cardiovascular exercises can make daily lifestyle activities easier and less tiring for women, according to fitness trainer Phil Beckett, author of "The New Women's Guide to Successful Weight Loss & Fitness."
The International Osteoporosis Foundation emphasizes that women who exercise can build and maintain bone density, slow down the process that leads to osteoporosis and improve balance, strength and agility, thus preventing falls that can lead to fractures.

Health and Longevity Benefits

The American Heart Association highly recommends exercising for weight loss, increased longevity and reduced risk of heart disease, high blood pressure, diabetes, strokes and certain types of cancer. According to the Mayo Clinic, improved mental health is yet another benefit of exercise, as it helps ward off depression by increasing the levels of certain chemicals in the brain.
Fit women may also live longer. Researchers at the Rush University Medical Center in Chicago found that the fit women studied had half the risk of death as less-fit women of the same age. The results of the study charting the relationship between a woman's fitness level and her risk of cardiac events and death appear in the August 4, 2005, issue of "The New England Journal of Medicine."

Misconceptions

Many women are hesitant to start weight training programs because they're afraid of becoming too bulky, but according to the American College of Sports Medicine, women generally have too much estrogen in their bodies to build large muscles.

Recommendations

The types and amount of exercises women should do vary, depending on age and health, so exercise programs should be tailored to suit individual needs. The American College of Sports Medicine generally recommends that healthy adults under the age of 65 engage in weight training at least twice a week and moderate-intensity cardio five days a week for at least 30 minutes.
Exercise is safe for most women, and it's never too late to start. The Mayo Clinic advises that a medical consultation is especially important for those who have injuries or health conditions to determine what level and forms of exercise are best.