Ladies Guide to Strength Training

By Phil Sims

Dispel the rumors that strength training will turn you into a woman with huge muscles. Strength training will improve your overall health and the use of weights will make your body stronger. This will in turn play an important role in helping you to slim down. In fact strength training combine with other forms of exercise is more effective than just indulging in as form of aerobic exercise.

Before beginning any form of strength training, make sure that you get the green light from your doctor.

The Benefits of Building Muscle

There are a multitude of benefits to building muscle. These include:

-increases endurance as well as flexibility
-increases energy levels
-increases bone mass (this means that you are less prone to bone fractures and less likely to develop osteoporosis)
-protects your joints (this reduces your chance of injury to joints and makes them more stable)
-boosts the rate of metabolism

Research studies have shown that women who follow a strength program faithfully for a period of two months on average burned 200 more calories every time they worked out than did those who exercised but did not include strength training in their regimens.

A Start to Strength Training

Like all other forms of exercise, strength training involves taking small steps that lead to bigger steps. Begin with exercises such as push-ups, sit-ups and pull-ups. You can also add ordinary household items to your routine. For example, take two canned goods and hold them in your hands. Do some curls and chest-flyes with each.

In time you can work up to heavier objects, such as kitty litter or a water bottle filled with dirt or sand. Always pace yourself.

Moving Onto the Next Stage

When you are ready to graduate to a higher stage, purchase some lightweight dumbbells (these come in a variety of weights) and some resistance bands and cords. Check the Internet for instructions on how to use these items or consult books at the library. Some resistance band sets are sold with instructional DVDs for those who are new to them.

Strength Training Consultation

You may decide that the work you are doing on your own is enough. On the other hand you may want to take your strength training one step further with a consultation from a trainer. If you choose to do the latter then book an appointment at your local gym. Book a tour of the facility followed by a strength training consultation. Ask all of the questions you need of the trainer. Make sure you are given as much instruction regarding each piece of exercise equipment as you require.

When you do strength training, skip a day between your sessions in order to allow your muscles the chance to rest.

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