December 11, 2013 THE VILLADOM TIMES I • Page 23 Strength training tips for women starting out Weightlifting has long been an activity associated with men. When asked to describe a typical weightlifter, many people would likely begin to discuss a man. However, more and more women have recognized the benefits of strength training and its impact on long-term health. Studies have shown that increasing muscle mass can reduce a person’s risk of diabetes and help that person, regardless of gender, maintain a healthy weight. But many women are understandably hesitant to begin lifting weights, fearing they may lose their feminine figures or simply because they are apprehensive about visiting the section of the gym dominated by muscle-bound men pumping dozens of pounds of iron. Though beginning a weight training regimen is rarely easy for males or females, the following are a few strategies women can employ to get their strength training off on the right foot. Establish goals. Strength training is similar to any undertaking that requires effort: Without an end goal in mind, any efforts are likely to be fruitless. That is because goals help a person stay on track. Without something to strive for, it’s easy to lose interest and the training program will suffer as a result. Strength training goals will evolve over time as the body changes and grows accustomed to weight training, but there should be some initial goals. An individual who wants to bench press a certain amount of weight after a certain period of time should work as hard as possible to make that a reality without putting herself at risk of injury. Someone who is pursing strength training to give the body a more toned look should monitor her progress in the mirror. Individuals who do not meet their goals will want to reflect on their workouts to see if there is anything that could be done differently – and then make changes going forward. Those who come up empty after careful reflection may find their routine is just fine and positive results are bound to come. Embrace consistency. Consistency should be one’s friend when strength training. It is easy to skip a workout after a long day at the office, but sticking to a consistent workout schedule is almost certain to produce positive results. Skip- ping sessions and only working out sporadically will make it hard to get into a good rhythm, putting goals in jeopardy and increasing the risk of injury. Stick to a consistent work- out schedule and do not go long stretches of time ignoring certain muscle groups while working others. Work out each muscle group equally, avoiding the temptation to exercise only those muscles that others can see. Consistency also comes into play with regard to tech- nique. Book a session or two with a personal trainer (many gyms provide free consultations for new members) to learn the proper form and technique for various strength train- ing exercises. Improper technique can lead to injury or dis- comfort. If at any point a strength training exercise feels uncomfortable, stop the exercise immediately and speak to a trainer or a physician to determine if changes should be made. Build upper body strength. Upper body strength can help women protect themselves against osteoporosis, a disease that results from bone loss, which weakens the bones and makes them more susceptible to fractures. The National Osteoporosis Foundation notes that roughly half of all women older than 50 will break a bone because of osteoporosis, and women lose as much as 20 percent of their bone density in the five to seven years after menopause. Upper body strength training involves the arms and upper back and shoulders, decreasing the risk of poor posture, a problem commonly associated with osteoporosis. Lower- body strength training is also important, but weight-bear- ing exercises like running, walking, and using an elliptical machine may prove adequate for strengthening the lower body. Don’t overdo it. While strength training should play a pivotal role in a workout routine, two to three days per week are enough to produce positive results and reduce the risk of developing health problems like diabetes, cardio- vascular disease, or osteoporosis. Taking breaks between strength training workouts gives muscles time to recover while reducing the risk of injury. Women can benefit from strength training just as much as men. Women who are beginning a strength training regi- men should take steps to ensure they are performing the exercises correctly and doing so in a way that will provide optimal results.