Weighing in on Weight Lifting

Dear Fitness Coach,

My 10th grade daughter came home from school the other day and said her varsity soccer coach gave this talk about the importance of strength training for women. It got me thinking about my own workouts: lots of cardio (classes, treadmill and Stairmaster), but I don’t lift weights at all and I know I probably need to start. What do you suggest for someone who is just beginning?

Jess/Chelmsford

Dear Jess,

Your daughter’s coach is right, and starting to strength-train as an adolescent will help prevent injuries and have long-term benefits if done consistently. Weight training for adult females is even more important. However, a recent fitness industry survey shows that less than half the women who work out in a gym include strength training as part of their routine. The most common reasons cited by these women are they do not want to bulk-up and look like a bodybuilder and/or they are self-conscious using the equipment because no one ever showed them how to.

To dispel the myth of bulking up: Women just do not have the testosterone to support the muscle growth needed to look like a bodybuilder. What will happen is the following: decreased body fat, increased metabolism, stronger bones and a toned body just to name a few.

In order to correctly use the strength training equipment in your gym you are going to need instruction. Think of it as learning a new skill: You would not jump into the 15-foot-deep section of a pool without learning how to swim. Your first priority should be injury-prevention. Consider hiring a trainer to guide you through the different pieces of plate-loaded and pin-loaded equipment and show you proper form when using free weights and barbells. There are over 650 different strength-training exercises out there, and your trainer will help coach you through a portion of them.