Strength training is an important component of your overall physical fitness. Not only does the development of lean muscle improve your appearance, it also makes everyday chores easier to handle. Many women are under the misconception that if they lift weights they will get too bulky or manly looking. Rest assured it would be impossible for a man or a woman to get that level of muscle definition accidentally. Muscle does, however burn more calories than fat, so you will find that lifting weights helps you to lose weight. It also can improve your posture, and help you to feel better mentally.

Begin by working out two or three days a week. If you are already doing cardiovascular workouts, you can exercise on the same or different days, whichever is most convenient. If you do choose to work out on the same days, you have to decide which to do first. As a rule whichever exercise is your primary focus, you should do first. For example if you are training for a marathon, do your running first. If you really want to add some definition to your upper body, do your strength training first. The reason for this is that after you do one exercise, your muscles will be somewhat fatigued and will not work as hard. Do not let this discourage you, as you will still benefit and get noticeably stronger.


If you strength train two or three times a week, you should notice visible improvement within 6 weeks. If you do not have weights, you can use bottles of water, but as you gain strength, you will want to invest in some inexpensive dumbbells. You want to lift enough weight so that you can do 12 to 15 repetitions of an exercise, with the last three or four being really difficult. If you do not lift heavy enough weights, you will not improve, if you lift weights that are too heavy you will not be able to maintain proper form.

As I mentioned, try to do 12 to 15 repetitions of each exercise, and two to three sets. A set is a complete circuit, do the entire list of exercises once, and then repeat it two or three times. As you get stronger, use heavier weights.


1. Bicep Curl- You can do this sitting or standing. Hold the weight in your left hand, palm facing up, curl toward your body, and lower it back down. This is one repetition. Be careful not to flex your wrist, let your upper arm do the work. Do all of your repetitions with your left hand, and then switch to the right.


2. Tricep kickback- Lean forward with your right foot slightly ahead of your left. Put your right hand on your right thigh to support your upper body and hold your dumbbell in your left hand. Bend your left arm slightly, so that your forearm is parallel to your thigh. Press your arm back and then return to the starting position, being careful not to move your upper arm.


3. Lateral Lift- Stand up straight with a dumbbell in each hand. Raise your arms straight out to the side, so that they are parallel to the ground, slowly lower.


4. Squat- Stand with your feet shoulder width apart, feet facing forward. Stand with a dumbbell in each hand, arms in front of you. Squat down like you are going to sit in a chair, pausing in the down position, and then standing back up. Do these very slowly for best results.


5. Lunges- Take a big step with your left leg, squat down so that your knee is over top of your toe. Slowly rise back up and step back to your starting position. Make these more difficult by holding a dumbbell in each hand.

You have now completed one set of exercises, repeat the entire list one or two times, or build slowly to that goal. Each exercise worked one area, and you get a complete workout by doing the entire set together 2 or 3 days a week, on nonconsecutive days.

Source: Health & fitness