Weight training routines | Weight training workouts

Getting started with your Weight training workouts

Even if you're a sturdy 5-foot, 9-inch woman with a higher testosterone level, lifting weights 45 minutes twice a week won't turn you into a muscle-bound bodybuilder. "You have to have the ability to tolerate a hard-training regimen to have a large increase in muscle size," Stuhr says. "Most women are not training at the levels of power lifters."

For those women interested in getting started with weight training, Stuhr suggests first finding someone qualified and experienced to help because it's more likely you will get a good program. "There are a lot of trainers around who have minimal experience. Find out what kinds of certification they have," she says.

The American College of Sports Medicine certifies instructors, and The American Council on Fitness allows visitors to search its site online for an
ACE-certified personal trainer or group fitness class in their state.

Set for some crunches? Stohr offers these other tips to kick off a strength training regimen:

* Allow yourself 30 to 45 minutes for a basic workout.
* Start off with 10 exercises that work on the lower body, trunk and upper body.
* Strive for one to three sets of eight to 12 repetitions, separated by 13 to 30 seconds of rest in between each set.
* Try to do strength training two days a week. If you would like to do more, keep it to one day on, one day off for rest.
* Start off easy and build up; increase the weight as you continue with the program.

"It's always better to start off with resistance that's too easy than too hard," Stuhr says. "The most important goal is to learn proper technique. If you are straining and the weight is too much, the chance of injuring yourself is higher."

Once you have the pattern of working out and you have the technique down, increase the resistance. "Choose a weight or resistance that makes your muscles tired at the end of that particular set of reps," Stuhr says.

"You should never feel pain, but you should feel fatigued or feel the burn, as Jane Fonda used to say. You have to challenge your muscles. That's the way you get stronger."

Weight training routines

If you want to get into a weight training routine but are pressed for time it is still possible to work a beneficial routine into your schedule. You can break your workout up into short routines of as little as 10 minutes 3 times per day and still get the benefits of a longer workout. It has been proven that a short intense routine does just as much good as a continuous 30 minute weight lifting workout. Continuous exercise is only necessary if you are training for a specific competition or sport where continuous exercise may be needed to prepare your body.

Benefits of Weight Training Routines

Weight loss - when you add muscle the muscle actually burns fat all day and while you sleep. A good weight lifting routine is extremely important for weight loss.

Overall health – improves endurance and gain strength which helps you avoid injuries.

Diminishes Effects of Aging – improves blood circulation; you feel better and have more energy. Promotes strength in your joints which decreases pain and stiffness.

Increase Bone Density - helps prevent osteoporosis

To work a quick, effective weight training routine into your day, keep these simple ideas in mind. Workout 4 days and take 3 days off; work on your chest and triceps together, then your back and biceps together. Workout one day for your shoulders and one day for your legs.

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