Working with weights can also help prevent the onset of osteoporosis. The brittle bone disease affects as many as one in four women. Resistance work helps the bones draw in nutrients like calcium. And building a strong core by working your abdominal and back muscles with resistance work will encourage good posture and make you look and feel taller and slimmer almost instantly! What better incentive do you need?

What It Means To Be Strong

          A lot of women avoid weight training as they worry that they’ll turn into a muscle-bound Arnold Schwarzenegger type. This just isn’t going happen. In order to build big muscles, you need testosterone and women just don’t have enough. Female body builders have to train around four hours a day to bulk up their physique. How quickly you’ll see a difference will vary between individuals. If you’ve exercised before, your muscle growth will be quicker. Diet and genetics also play a role. But if you can commit to a weights program you’ll soon notice a change. That change won’t show on your scales, though, so don’t get hung up on how much you weigh. Muscles weigh more than fat, but they take up less space. You can lose fat, slim down and look better, while still weighing more.

Getting The Balance Right

             You should combine aerobic, resistance and flexibility exercises. Aim to do three sessions each of resistance and aerobic work over a week, and flexibility exercises at least five times a week.

How To Do It

«    Weights at the gym

All those machines can seem a bit daunting at first, but most gyms give you an induction to explain which machines do what and how to use them properly. They’ll also provide you with an individual program suited to your fitness levels. You should train larger muscles before small muscles, so start with your legs, then your chest, back and shoulders before you work your biceps and triceps, or your arms will be too tired by the end.

«     Body pump class

Promises to change your body shape by combining aerobic conditioning with high-repetition weight training

«    General classes

Improve your muscular strength and endurance with toning, body conditioning or circuit classes. You’ll use accessories, such as fitballs, resistance tubes or bands and free weights. Ask your gym what results you can expect over what timeframe.

«     Yoga

As well as reducing stress and improving suppleness, yoga also improves strength and builds muscle. Ashtanga or power yoga is the most dynamic – try your local gym for classes.

«     Pilates

A great way to develop core strength in your deep abdominal and back muscles. It focuses on building muscle plus some aerobic work.

Strength Moves  ( you can do at home )

1. Upper body: Push ups  

Lying down on your stomach, use your arms to support your body with your hands in line with your shoulders. Draw your navel into your spine and keep your back straight as you lower your chest to the floor. Don’t lock out your arms on the way up. Repeat 8-12 times.

2. For the core: Stomach scissors

Lie on your back, your feet on the floor. Breathe in, and as you breathe out, draw your navel in towards your spine. Now lift your calves so they’re parallel to the floor. Lift your head and shoulders off the floor, and extend one leg out, then the other, in a scissors motion. Place your head and feet back on the floor. Repeat eight times, keeping your abdominal muscles held in throughout.

3. Lower body: Squats

Stand with your feet just wider than hip-width apart, feet turned out slightly. Now bend your knees as if sitting back in a seat, keeping your back straight. Keep your stomach held in and make sure your knees don’t go over your toes. Rise and repeat 8-12 times.