Weight training is hardly reserved for gladiators and beefy boys, lifting weights helps increase metabolism, strengthens bones, increases overall strength and appearance, and helps you avoid injuries.

Women tend to have a fear of muscles but if fat is their biggest fear - muscles should be their closest ally. Muscles burn more calories than fat, therefore, the more muscle you have the more calories you burn - even in a state of rest (congratulations, you’ve all graduated from grade 1). The key is resistance; to build muscle and avoid plateau, you should be lifting enough weight that you can ONLY complete the targeted number of reps (with good form). Over time you will become stronger and more capable so it is important to continually enhance the intensity by lifting more weight or performing more repetitions.

If your goal is to become stronger and build muscle mass, you should train with heavier weights (staying near 1 repetition). If your goal is to lose weight and create long, lean, muscle mass, you should select a variety of repetition ranges and elect exercises that will target different muscle fibers.

Muscles are like government employees, they need a lot of days off. After weight lifting, it is important to take a full days rest before continuing your program. On your days off you can still do cardiovascular activity or other workouts but weight training should not be done consecutively.

Here’s to rocking sweat stains,

Keely Turner