Weight training is very beneficial to any weight loss program. Not only do you expend energy (calories) during your weight-training workout; there is also a significant post-exercise elevation of metabolism, lasting up to 3-4 hours after your weight training session ends. Furthermore, muscle is a metabolically active tissue. It is constantly breaking down and re-building itself, a process that requires energy. Thus, the more muscle tissue you have, the more calories you burn all day, every day Tubing is a very popular resistance device. On the positive side, tubing is very economical, it is easy to transport, and can be used for a variety of exercises. Negatively, there are very few levels of resistance, usually only between 4 and 8 different levels of resistance. Also, tubing is a form of elastic resistance. Just like an elastic band, the more you pull the tube, the greater the force it exerts. Unfortunately, this can lead to potential injury, as our muscles don't necessarily get stronger as we move through a range of motion. In fact, our muscles have weak and strong points, and in some exercises, the tube will provide the most resistance where the muscle is weakest. Finally, as tubes wear, they are prone to breakage, which can be very dangerous and painful. It depends on your goals. If your goal is to increase your muscular endurance, tone your muscles or lose weight, then high reps, low weight is recommended. Aim to reach momentary muscle fatigue between 12 to 20 reps for 2-3 sets. If your goal is to gain muscle strength, power or size, then you should train with higher weight and lower reps. Hypertrophy, or muscle growth, occurs when you train to fatigue between 8-12 repetitions for 2-4 sets. Strength and power improvements are made with weights that allow you to fatigue in less than 8 repetitions for 3-5 sets. For those with proper knowledge of technique and exercise execution, free weights are always the more effective choice. When using free weights, important stabilizers and synergistic muscles are trained that are usually inactive during machine-based exercise, where the machine provides the stability. Considering that the role of the inner (adductor) and outer (abductor) thigh muscles is to support and stabilize the pelvis in standing and during movement, free weight exercises are the obvious choice. Exercises such as squats, lunges, and step-ups will all effectively train the hip adductor and abductor musculature in a functional manner that is applicable to these muscles role in everyday life.

In most facilities you will find machines that allow you to exercise these muscle groups in a seated or a standing position. While the seated machines are quite popular with women, they do not train the hip musculature for everyday life. How often do you sit in a chair and squeeze your thighs together or press them apart against heavy resistance? Not very often, right? Given that these muscles main function is in a standing position, training them from a seated position is completely ineffective.

If you prefer machines, or are unfamiliar with the free weight exercises mentioned above, the standing Multi Hip machine is a more effective alternative. This machine allows you to perform hip abduction and adduction in a standing position, thus more effectively training them for their role as pelvic stabilizers.

As proper form is crucial for these and any exercises, if you are unsure of your technique, please seek assistance from a qualified personal trainer or weight-training instructor before incorporating them into your program. A good home gym can be created with only a few inexpensive pieces of equipment. All you need is a few sets of dumbbells, a mat and a step or Swiss ball. The weight of dumbbells you choose will be dependent upon your current level of training. If you are completely new to weight training and regular exercise, the recommendation would be a pair of 3lb, 5lb, and 8lb dumbbells. If you have been exercising regularly, you will probably need heavier weights. Think about the weights you are currently using, and purchase the same or slightly heavier ones. The recommendation is 3 sets, as you will need a variety of weights to train the many different muscles in the human body. And, your body will progress and get stronger as you train, so it is important to be able to continually increase the weights that you are lifting.

The step or Swiss ball can act as a bench for any exercises that you would normally do in an elevated seated or lying position. If you are new to exercise, the recommendation would be a step, as it is a more stable piece of equipment. The Swiss ball is an excellent alternative to a bench, but only if you have a good sense of balance and coordination, and have received instruction on proper usage. The mat can be used for any exercise you would do on the floor and for stretching.

With these three types of equipment numerous exercises can be done. To ensure that you are exercising safely, effectively and efficiently, consider investing in a reputable exercise video or a few sessions with a personal trainer. Circuit training is an interval training technique that minimizes rest between sets and exercises. It can consist of only weight training or alternating intervals of weight training and brief, high intensity cardiovascular exercise. In a circuit type of weight training program, each exercise is done in succession with minimal rest between exercises. Instead of resting between sets of an exercise, you do 1 set of all exercises in a row, return to the first exercise and begin again. This allows you to maximize your time in the gym by minimizing the amount of time you spend resting. In an interval circuit, after each set of a weight training exercise a brief cardio interval is completed. The cardio segments are usually exercises like step-ups, jumping rope, cycling, hi/low or step aerobics. The interval circuit allows you to incorporate a cardiovascular workout into your weight training workout (or vice versa). Both are great ways to build muscular endurance. While free weights are generally more effective and more functional, the beginner is definitely better off using machines. Machines provide stability, support and a safe range of motion. They usually have placards attached to them that explain the proper usage of each machine and indicate the muscles you will be using when you do each exercise. The risk of injury is reduced with machines and the risk of poor technique is also minimized due to the pre-determined range of motion. The 'glutes' are made up of 3 muscles—gluteus maximus which extends and externally rotates the hip; and gluteus medius and minimus which abduct the hip and support the pelvis.

The best exercises to train these muscles are ones in which you are in a standing position, supporting your own body weight. Exercises such as squats, lunges, step-ups and deadlifts are most effective as they are functional (i.e. simulate movements we use in everyday life) and recruit all 3 of the muscles of the glute area. There are a variety of different ways to do each exercise, and proper technique is essential, so it is recommended that you seek instruction prior to incorporating these into your exercise program. For most women, the answer is no. Weight training will result in a small increase in total muscle mass. Large increases in muscle size do not occur as women have low levels of testosterone, the main hormone responsible for muscle growth. There are individual differences in the amount of testosterone women have, and in their genetic make-up, that may account for some women experiencing larger muscle growth than others, but this will be nowhere near the increases seen in men.

The upper arm consists of the biceps, triceps and the deltoids. The back of the upper arm, the triceps, is often an area of concern for women. Usually that concern stems from the 'excess' fat that is stored there. To get rid of this fat, you'll need to do more cardiovascular exercise. Unfortunately, spot reduction does not work, though I'm sure we all wish it would!

However, you can help to improve the look of your upper arm by improving the muscle tone in this area. I recommend the following exercises:

1	Shoulder press - machine or dumbbell - this exercise strengthens and tones the deltoids (particularly the front and medial deltoid), the triceps and the upper trapezius. Concentrate on fully extending your elbows to maximize the triceps involvement.
2	Cable triceps pressdown with a rope attachment - this is the BEST triceps exercise. It allows you to effectively target all 3 heads of the triceps muscle. To get the most benefit from this exercise, ensure that your elbows stay close to your sides at all times and that you use a full range of motion. After you have fully extended your elbows, flare your wrists out and press your palms to the floor.
3	Dumbbell biceps curl with a twist - the biceps muscle is responsible for 2 movements: elbow flexion (bending your elbow) and supination (turning your palms up towards the ceiling). The biceps curl with a twist incorporates both movements and thus is a truly effective biceps exercise. Start in a neutral standing position, dumbbells in each hand and palms facing in towards your thighs. As you bend your elbows and bring the weights past your hips, turn your palms up to the ceiling and continue the range of motion with the palms now facing up. Reverse the movement as you lower the weights to the starting position.

In the first 6-8 weeks of an exercise program there may be very few noticeable changes to your appearance. As such, it is important to focus on the fact that you have embarked on a lifestyle change and congratulate yourself on this fact. Expecting "too much, too soon" can lead to decreased motivation. The following are some changes that you can expect to see during this time:

1	A decrease in resting heart rate - when you exercise regularly your heart gets stronger. As a result, it pumps out more blood with each contraction thereby decreasing the number of times it contracts. To test this, take your heart rate for 1 minute each morning when you wake up. Over 6-8 weeks of cardiovascular exercise, you will notice a decrease in your resting heart rate of 4-6 beats per minute.
2	Improved sleep - you will find that your quality of sleep with improve and that you will fall asleep more readily each night.
3	Increased energy - exercise makes your body more efficient and effective, thus decreasing the amount of energy it takes to do certain tasks and leaving you with more energy throughout the day.
4	Slight changes in body composition. While you may not lose very much weight during this time, you may notice subtle changes in your body composition. Your clothes will feel slightly loser and you muscles may become more firm.
5	Decreased stress. Exercise is an excellent stress reliever.

It is both safe and beneficial to continue, or even begin, a strength-training program when you are pregnant. The benefits to your musculoskeletal system are many. A guided strength-training program can improve your muscular strength and endurance, which may aid in delivery and recovery. The increased muscle tone that comes with strength training helps to support the joints and pelvic region and improves your balance. Strengthening of the core muscles (abdominals and back) improves posture and helps prevent permanent postural changes and their associated discomforts. As well, the physical act of exercise produces many psychological benefits. These include reduced tension, anxiety and fatigue, an improved self-image and an enhanced sense of well being.

While strength training is fairly safe, there are a few pre-cautions to be aware of. After the 4 month of pregnancy, it is important to avoid exercise that places you in a supine position (lying on the back). These exercises should be modified to a seated or standing position. Also, emphasize continuous, regular breathing throughout each repetition. Exhale on effort, inhale on relaxation, and avoid holding your breath.

(Physician's clearance is recommended for all pregnant women prior to beginning, or continuing, an exercise program during pregnancy) Women tend to have stronger lower bodies, therefore consider increased focus on the upper body and core musculature. Focus time on the muscle groups that are used most often in daily activities - try to build strength and endurance in these areas and, more importantly, balance the opposite areas that don't get utilized as often. For example, if an exerciser spends long hours at a desk, strengthen the area around the shoulder girdle, particularly the lower and middle trapezius. This can be accomplished with exercises such as the cable low row, Hammer Strength high-row, and a modified lat-pulldown. For the core musculature, the transverse abdominus and internal obliques are the most important of the abdominal muscles. These muscles provide dynamic support and stability to the spine, thus preventing or eliminating low back pain. Be sure to balance any abdominal work with exercises aimed at strengthening the lower back, or erector spinae, musculature.

While a woman's lower body is generally stronger than her upper body, it doesn't mean that it should be neglected. Strengthening of the knee and hip joint is very important for women, as is strengthening the muscles that support the pelvis. The hip extensors, gluteus maximus and hamstrings, plus the hip abductors, are very important to strengthen and stabilize the pelvis. The quadriceps and hamstrings strengthen and stabilize the knee joint. Strengthening for all these muscles can be accomplished with exercises such as the Hammer Strength deadlift, barbell or dumbbell lunges, and squats.

Ultimately, each woman should be assessed as an individual, and training programs should meet individual needs and goals, rather than those based on preconceived ideas about gender. A personal trainer can assess your current areas of strength and weakness, and develop an individualized program. It's a wise investment! It's never too late to start exercising and you will feel great for doing it. For example, strength training is important for conserving bone mass, maintaining and improving muscle mass, and improving balance. The strength training portion of your workout should consist of 6-8 exercises that work all the body's major muscle groups. If you have no previous experience with strength training, it is advisable that you exercise using machines rather than free weights. Some exercise suggestions include the leg press, seated row, chest press, seated leg curl, shoulder press, and back extension. Use a weight stack type of equipment like Life Fitness Strength, or if you prefer a computerized type of equipment, use Life Circuit. Also, include an exercise for the core abdominal muscles. These muscles are very important in providing support for your lower back.
Each exercise should be done at a weight that you can safely lift 8-12 times. Start out with one set of each exercise and after a few weeks, progress to two sets. Once your body adapts to the weights you are lifting, you should gradually increase the weights so that you feel challenged by the end of your last couple of repetitions.

Remember to warm-up before you weight train, stretch each muscle after, and leave at least 48 hours between strength workouts.

You may wish to consider having a certified exercise professional show you how to safely execute the above exercises. Check with your exercise facility to see if they offer this service. Ensure that at a minimum, the individual you work with has current certification from a reputable certifying organization such as ACE, ASCM, or NSCA.

Good luck and here's to strong, healthy bones!

In one word: YES!

Weight training increases your muscular strength and endurance. In order to increase your strength and endurance, your body must make more muscle fibers. An increase in muscle fibers leads to an increase in muscle tissue and an increase in lean body mass. Muscle is more metabolically active than fat. This means that our bodies will burn more calories if we have more muscle tissue. More calories burned per day will lead to a decrease in body weight and body fat, and an improved body composition. Weight training also improves body composition by making your muscles look strong and toned.

During weight training, your muscles pull on your bones. This 'pulling' action stresses the bone and causes the bone to be re-built to withstand further stress. This bone rebuilding leads to an increase in bone density and stronger, healthier bones. Stronger, healthier bones are less likely to develop osteoporosis and are less likely to fracture.

Improved strength and endurance enhances your everyday activities. It makes walking up the stairs easier. It allows you to safely pick up children, carry groceries, and play your favorite sports with greater efficiency and effectiveness. It reduces your risk of injury and improves your posture. It also improves your balance and body awareness, and trains you for life.

Core stabilization has become a fundamental training process for beginners and those who are starting a wellness program to increase their daily functional ability. Core stabilization refers to increasing the muscle integrity of the trunk of your body, which includes the abdominal and lower back areas. This is the core or your center of mass. Keeping this region stable during activity has shown to prevent injury. For example, poor stabilization can result in more frequent falls among senior citizens or special populations due to the inability to react to external interruption in stability. It is a great idea to incorporate stabilizing exercises into your workouts, no matter what age.

Before beginning a stabilization program, start putting these practices into your current routines. For example, when you are performing a seated chest press, remember to sit up straight, maintain a flat back, keep your shoulders and back against the pad for the whole movement and tighten your abdominal on the push and return phase. Utilize this same method with free weights, Hammer Strength equipment, cable exercises, and all of the cardiovascular pieces as well including the treadmill, cross-trainer, stairclimber and upright and recumbent bikes.