Author: MILO BRYANT

Hey women, this one is all for you.

And it can be our little secret, too.

Resistance training -- lifting weights -- is all right. It's safe for you. And the best part is that you won't get big, bulky and, as many of you say, "manly looking."

Now, remember this secret, and tell only the most openminded males in your life, because too many of us XY types have believed as you have -- and still incorrectly believe -- that women shouldn't lift weights.

Let's understand this about women and weights: The average woman doesn't come close to producing enough testosterone to increase the size of her muscles dramatically. When you see a woman looking like the female version of Arnold Schwarzenegger in his prime, odds are good that -- as Schwarzenegger did -- the woman in question is taking steroids containing both anabolic and androgenic qualities.

In other words, I'm talking about the strong, Barry Bonds-type stuff. I'm not talking about corticosteroids.

A dainty woman who starts lifting weights will eventually look like a strong woman. Not a man.

A fat woman who starts lifting weight will eventually look like a strong woman. Not a man.

Here are a few other things that will happen to a woman who starts lifting weights.

She will gain strength. Because she doesn't have the amount of size-inducing hormones males do, she will not gain the unwanted bulk. She will, however, gain more definition and muscle tone. And from what I've heard, that's what most women want.

She will say goodbye to excessive amounts of body fat. We all need a certain amount of body fat to remain healthy. But resistance training will burn body fat faster than aerobics.

Resistance training helps increase lean muscle mass. And the more lean muscle you have, the higher your resting metabolism will be -- therefore, the more fat you burn throughout the day.

She will reduce her risk for such ailments as osteoporosis, heart disease, Type 2 diabetes and arthritis. Improving muscle strength helps improve everything from bone mineral density and the strength of connective tissues and lowers bad cholesterol (LDL) and increases good cholesterol (HDL).

She will gain confidence because of a newfound strength and a renewed sense of well-being.

She will be able to play more.

Stronger muscles improve overall athleticism. And an athlete who's slower to fatigue is a better cyclist, tennis player, volleyball player, golfer, basketball player, etc. Hiking, climbing, walking, kayaking, and any other "ing" sport will become easier and more fun.

So, women, lift weights for fitness and fun. Sorry to sound like a slogan, but those are the reasons I lift.

That's a secret I'm willing to tell anybody who will listen.