In today's society most working women do not lift heavy weight in their work environment or in their everyday lives. However in other parts of the world, especially in undeveloped or developing countries, many women do a great deal of manual labor. Some work in the fields, constantly using their arms and legs to lift and carry. Others carry wood and water on their shoulders for miles, care for their animals, and even help to build houses and shelters. The majority of these women are thin and fit, not because they are starving, but because they are active. The manual labor they perform helps them develop lean body mass (muscle). These women do not look masculine or have bulky muscles. They are thin and fit as a result of their way of life.

Why is it so beneficial for women to increase their muscle mass? The answer is because muscle increases metabolism. Lean muscle burns more calories than fat, so lean, muscular people are said to have higher metabolisms because they burn more energy around the clock. In other words a lean muscular person can burn more calories while sitting, sleeping or watching TV, than someone who is overweight and inactive. Therefore I would call metabolism our internal furnace. It needs to burn constantly and efficiently to keep us thin and beautiful. Several factors can prevent the furnace fire from burning efficiently. These include:
1. Inactivity: Couch potato.
2-Age: After age 30 the average person loses half a pound of muscle mass a year, and the more muscle you lose the less fuel you burn.
3-Thyroid gland problems: This affects 1 in 20 people, especially women over age 45.
4- Eating 2 or 3 large meals a day instead of 5 or 6 smaller healthy meals.
If one or more of these factors applies to you, you will be more likely to gain weight over the years. And the more weight you gain, the harder it becomes to lose later because fat cells increase in number (hyperplasia) and in size (hypertrophy).

There is no reason for women to fear that resistance training will make them look like athletes or the female bodybuilders pictured in magazines. For a woman to build bulky muscles certain elements must be present: 1) higher than normal testosterone levels; 2) a lower than normal estrogen to testosterone ratio; 3)a genetic disposition to develop a greater muscle mass; 4) a very intense resistance training program. With regards to those women bodybuilders, they often "supplement" with male androgens in order to attain such large muscle size. But even supplementation can not guarantee that a woman will build the large muscles of a professional male bodybuilder, because women have a lower quantity of muscle than men. After all is said and done, I am quite sure you will be pleased to see your arms begin to look leaner and more defined. If not, the principle of reversibility states that all exercise adaptations are transient (temporary) and reversible.

Resistance training will not greatly change your physique, but you will look more toned and your clothes will fit better. Using aerobic activity as the main source of your training will cause your heart to grow stronger, but this will have little visual effect on your appearance. When you strength train, you will see your body growing firmer and stronger as you increase the amount of weight and the number of repetitions you do in your workout. The goal of building muscle should not be to look like someone else, but to develop and accentuate your own assets and appearance.

Women can weight train in the same manner and and as often as men. As mentioned above, women tend to be weaker than men primarily due to their quantity of muscle. However, given the same amount of muscle, there are no differences in strength between the sexes. How often should a woman strength train? Beginners should perform a minimum of one set per session, although multiple-set regimens may provide greater benefits if time allows. Most people should complete 8 to 12 repetitions of each exercise to the point of near fatigue. 10 to 15 repetitions using less weight, may be recommended for individuals who are frail or elderly. 8 to 10 exercises should be performed that condition major muscle groups found in legs, chest, shoulders, upper, middle, and lower back, arms and abdominals. These exercises should be performed a minimum of two to three days a week. Weight training can be achieved in the privacy of your own home using weights, elastic tubes or your own body weight.

The many benefits of resistance training in women, besides boosting metabolism, go beyond physical fitness. Physical strength and mental strength go together. Strength training can change the way you view your body. A woman who trains consistently will find her body becoming more powerful and functional so everyday activities can be performed more easily, smoothly, safely and efficiently. This explosion in strength may increase a woman's self-esteem and help her see her body as an indication of inner strength. It can make her more confident about herself, and this benefit does not vanish when the work out ends but carries over into the work environment and among the circle of people who surround her. So, there is no reason for a woman to be afraid to integrate resistance training into her exercise program.

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