A strength training exercise program designed for women to help them lose weight and develop muscle.

More and more women today are realizing how beneficial strength training is for better health and weight loss. One benefit is an increase in metabolism. One factor of metabolism rate is the amount of muscle a person has. Strength training develops more muscle, thus increasing metabolism and burning more fat. A second benefit of strength training is an increase in bone density. Strong bones equal a decreased risk of osteoporosis. A third benefit from strength training is a decreased risk of coronary disease. Exercise makes the heart pump harder and faster than normal for a period of time. This permits the heart to pump more blood throughout the body more efficiently with less effort. It is important to consult your physician before beginning any exercise program, to determine that you are able to get the full benefit of strength training without a high chance of injury.

There is a myth that women will develop large muscles if they participate in a strength training program. Rest assured this is a myth; men develop bulky muscles when strength training because of the large amount of testosterone in their bodies. Women will define muscle tone without bulking up to look like a man!

How often should I lift?

Your muscles need roughly 24-48 hours to repair themselves. The increase in muscle does not happen while lifting weights, it happens during the rest period. Muscle fibers are broken down during weight lifting, only to rebuild themselves while you rest. Every time those fibers break down, they rebuild stronger.

How much I should lift?

A good rule of thumb is repetition numbers 10 through 12 should be difficult to complete, so use free weights accordingly. Each lift should be at least 4 seconds long, counting 2 seconds up and 2 seconds down.

For the following 7 exercises you will need two dumbbells, ranging from 2 pounds to 10 pounds each, depending on your fitness level. Complete 3 sets of 12 repetitions, 3 days a week, with at least one day of rest between workouts.

Lateral Raise:

1. Stand so legs are hip width apart, arms relaxed at sides, weights in hands, palms facing inward. Bend at waist until torso is parallel to the floor.

2. Raise arms laterally until they are parallel to the floor, elbows slightly bent. Concentrate on squeezing your shoulder blades together during the lift. Return arms slowly to sides. This exercise strengthens the upper back and shoulders.

Chest flies:

1. Lay on the floor, face up, knees bent, feet on the floor. Arms are outstretched to sides (forming a “t” with your body), elbows slightly bent, palms facing up holding the weights.

2. Lift arms together so that the dumbbells touch right over the chest. Slowly return to floor. The chest muscles will be strengthened from this exercise.

Superman:

1. Lay on the floor, face down. Stretch arms and legs straight out (like you’re flying).

2. Raise arms and legs while keeping torso and nose on the floor. Hold lift for 2 seconds, release to the floor. The Superman exercise strengthens the lower back.

Plie squat and bicep curl:

1. Stand with a wide stance (legs more than hip width apart), toes pointing out. Arms are relaxed at side, holding dumbbells, palms facing out.

2. While squatting down, bring your fists to your shoulders, keeping elbows glued to sides. Make sure to keep knees over toes when squatting. Slowly stand up and lower fists to the sides. These two exercises strengthen the buttocks, thighs, and biceps.

Heel raise:

1. Hold weight in one hand and use other hand to balance. Stand on one foot.

2. Lift the heel of the standing foot while keeping the ball of the foot and toes on the floor. Slowly lower heel back to the floor. Repeat repetitions for the other leg. You will feel the muscles in your calves working as they are strengthened from this exercise.

Triceps extensions:

1. Stand so legs are hip width apart, arms relaxed at sides, weights in hands, palms facing inward. Bend at waist until torso is parallel to the floor. Bend elbows and bring weights to shoulders.

2. Keep the arms in this position, and straighten the elbow. Return weights to shoulders. The muscles on the back of the upper arms, triceps, will be strengthened by completing this exercise.

Crunches:

1. Lay on floor, face up, knees bent at a 90 degree angle (feet are in the air). Bend elbows and place finger tips at the ears.

2. Contract abdominal muscles and lift shoulders off the floor. Keep lower back on the floor. Crunches will strengthen and tighten your abdominal muscles.