Strength training has a lot of advantages for -women, and particularly for -women aged 35 to 40 and older. By the age of 40, -women generally begin to lose bone density and muscle mass. one study at Tufts University, designed by the author of 'Strong -women Stay Young', Miriam Nelson PH.D, found that instead of losing bone density and muscle mass, the -women -were 15 to 20 years younger after one year of -weight training. They gained bone density, and their strength tests matched -women -who -were in their 30's and 40's.

These -women didn't diet, but they did end up looking slimmer. Some lost 1 or 2 dress sizes, and they all replaced fat -with muscle. Because muscle -weighs more than fat, this is the reason they looked slimmer, though the scales may not have changed much.

The -women in this study -were all post menopausal, and some of their ages -were in the 50's and 60's. They made some remarkable changes in their lives as they got stronger. one -woman described going rollerblading -with her children. Another -went canoeing -with her husband. More than any pills or potions, strength training gave these -women back a youthfulness some didn't even have to that degree in the first place.

The -women in this study used leg -weights and free hand -weights that -were adjustible in their strength training program. They started at a level they -were able to even if this -was the lightest -weights available. They didn't buy lots of expensive equipment or home gyms, and many of these can be bought second hand -with a little research locally. As they developed their strength, they invested in heavier -weights.

For the strap on ankle -weights, they started -with 1 to 3 kilograms in each cuff. The suggested ankle cuffs hold up to 10 kilograms each. The dumbells they used for their arms -were adjustable, and they started -with 1 or 2 kilograms. The only other equipment they needed -was a chair, some-where to store the -weights, and a to-wel. Because you're -working out in your o-wn home you do not need to buy expensive or flashy gym clothes, or -worry about feeling the odd one out.

The -workout itself is in the book, Stong -women Stay Young. It covers a range of basic exercises that do not take up too much time, -which is suggested you do t-wice a -week. Each session takes about 40 minutes including -warming up and cooling do-wn.

Tips for -women -working out -with -weights at home

* Make sure the isa you're -working in doesn't have rugs, electrical cords, toys and other items that you can trip over
* Keep your pets and young children a-way from this isa -whilst you're -working out
* If you're using a chair -when you do exercises, make sure it's on a carpet that -won't slide around. If you do not have carpet, put the chair against the -wall so it stays stable
* If you have problems -with your back, you'll need to be cisful -when you're carrying your free -weights around. Take a fe-w trips to carry things if you have to move them in or out of a storage isa. And make sure you lift them properly by bending your knees and moving slo-wly.
* It helps to keep the -weights you're not currently using in their container. That -way they can't be knocked off by curious children.
* If you're using leg -weights, do not -walk around -with them on. It could affect your balance. And if you trip on something, you is more likely to injure yourself than normal
* Keep the telephone off the hook, and the cellphone off. That -way if someone rings you -won't be interrupted
* Make sure you have some drinking -water nearby in case you get thirsty.
* do not drink any alcohol, even a little bit, less than a couple of hours before you exercise
* Try and make sure you haven't just eaten a meal before you -work out. But by the same token, make sure you're not starving! If you're really hungry, you could become light headed or dizzy -when you -work out.
* do not forget to -warm up!
* If you're using -weights, try doing them in front of a mirror so you can check your posture. You'll get more out of the exercise, and -work the right muscles. Sometimes our posture becomes so habitual -we do not realize it's not quite right until -we see it
* If you're using -weights, a good posture means you're chin is do-wn slightly, so that it's aligned -with your neck. Your neck is in line -with your spine, shoulders is straight and not stiff, back is straight, and your knees is not locked or bent. Your pelvis should be tucked under a little
* -when using -weights, do the lifts slo-wly. This really -works the muscles instead of letting the motion do the -work for you.
* Make sure you pause for a count bet-ween lifting the -weight up, and lo-wering it
* do not hold your breath -whilst you're lifting -wights. Given that -we're contracting muscles, sometimes -we unconsciously hold our breaths at the same time. Remember to breath, but do not go the other extreme and hyperventilate!

References: Miriam Nelson and Sarah -wernick, Strong -women Stay Young (Lothian)