Weight or Strength Training Exercises for Women.

The value of weight or strength training in women is indisputable -- for women as well as men. For improving muscle strength, bone density, balance, disease prevention and fat loss, pumping iron is now a proven prescription. Once thought an activity for men only, weight or strength training is becoming popular with both sexes as its benefits are learned.

What are those benefits? Well for starters, weight or strength training increases the strength of your connective tissues (tendons and ligaments), muscles and bones. It increases muscle mass, helping your body burn more calories so weight maintenance becomes easier. It increases your general strength, making daily tasks easier to perform. Your body becomes defined and toned. It decreases the risk of bone loss as you age.

If you have arthritis, weight or strength training can strengthen the muscles that cushion sore joints, according to Rush-Presbyterian-St. Luke's Medical Center. Stronger muscles mean less pressure on the joints, and therefore less pain. If you're stressed, weight or strength training also is a surefire way to reduce stress long term.

Where do you start? First, check with your doctor. Then, when you decide to start your weight or strength training program, consult a trainer or someone at your local gym and have him show you proper form. Lifting weights improperly can cause serious injury. If you have no experience with weights, experts recommend investing in a couple of sessions with a personal trainer. One thing to keep in mind is to avoid hyper-extending or locking out any joints. This allows the muscle to relax, which is counterproductive. Also, be sure that your whole body is properly aligned in order to protect the lower back.

Then set goals, be consistent, and work until you are tired. While many theories exist on the best ways to build muscle, recent research indicates that a single set of 12 repetitions with the proper weight can build muscle just as efficiently as three sets of the same exercise — good news for people trying to squeeze weight or strength training into a busy schedule. It is recommended to do a single set of exercises using a weight heavy enough to tire the muscles after a dozen repetitions. When you work a muscle to fatigue, you are releasing factors that build endurance and strength.

Find Female-Focused Exercises. Women should pay particular attention to building strength in the upper back and shoulders. This will protect against poor posture later in life, a common problem related to osteoporosis. And don't neglect your lower body — females are five to six times more likely to suffer a knee ligament tear. To protect against knee injury, focus on building the hamstring muscles.

Lifting Tips:

• Warm up your body with aerobic exercise for five or more minutes before weight or strength training.

• Exercise each muscle group at least two times per week, leaving a two-day resting period between workouts.

• Vary your workout by using free weights and your body for resistance.

• Beginners should perform one set of 12-15 repetitions.

• To build lean muscle and promote endurance, use lighter weights and perform more repetitions. To build bulk and become stronger, lift heavier weights and perform fewer repetitions.

• Control your movements. Do not jerk or move quickly.

• Breathe normally. Do not hold your breath.

Following are some simple, easy-to-do, at-home exercises:

• For knees, wear an ankle weight on each leg while seated in a chair. Slowly raise one leg for four counts, until the leg is fully extended. Bring the leg back down in four counts. Do this 12 times on each leg, rest 30 seconds, then repeat.

• For hips, wear an ankle weight on each leg while lying on your side. Lift your leg slowly for four counts until it's at a 45-degree angle, then bring it back down in four counts. Do this 12 times on each leg, rest 30 seconds, then repeat.

• For wrists and hands, hold a weight while sitting at a narrow table, with your hands dangling over the edge, palms down. With your arms flat on the tabletop, use your wrists to lift the weight slowly in four counts, then bring it back down in four counts. Do this 12 times with each wrist, rest 30 seconds, then repeat.

Some of my favorite weight or strength exercises involve just minimal, inexpensive equipment: an exercise ball found easily at your nearest WalMart, Target or K-Mart. Following are a few great exercises to try:

Push-Ups: Lie on the ball with your hips supported on the top and hands on the floor with your shoulders over the wrists. Lower your chest toward the floor until your elbows reach the floor (roll forward with the ball). Pause and push back to the starting position. Keep your shoulders aligned with your wrists and do 8-12 repetitions. CAUTION: Do not do this exercise if you have weak wrists.

Heel Raises: Sit on top of the ball with feet flat on the floor, hips width apart. Lean your torso forward with your elbows on your knees and lift your ankles while lifting your heels as high as you can. Pause and lower. Keep your weight forward and evenly distributed across the ball of your feet. Do 8-12 repetitions.

Drop-Set Rows: (This is a little more advanced and requires 2 set of weights). Sit on the ball with your knees bent and aligned over your ankles. Place two pairs of dumbbells - one heavy (8-15 pounds), and one light (3-8 pounds) outside your feet. Hinge forward from your hips so your chest hovers over your thighs, then grasp a heavy dumbbell is each hand. Make sure your arms are hanging in line with your shoulder, and your palms are facing rear. Contract your abs, keeping your spine straight and parallel to the floor. While maintaining this position, bend your elbows up and to the sides, aligning them with your shoulders. Straighten your arms and do 8-12 repetitions. Immediately switch to the lighter weights and hold them with your palms facing inward, elbows in a slight arc. Lift your arms to shoulder height, then return to starting position. Do 8-12 repetitions. This exercise strengthens the upper back and rear shoulders.
 

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