This is a common misconception that prevents many women from reaping the benefits of weight training, including optimal joint health and an overall toned appearance. These simple tips will provide women with valuable information and knowledge on how to begin a quality weight training workout.

Cardio is the core of many women’s workouts. What many women don’t realize is that cardiovascular exercise alone can be counterproductive if you hope to achieve a toned appearance. More than half an hour of cardio per workout will start to burn muscle and not fat. While you will lose weight, much of it will be muscle. In many cases, the overall look that will be achieved will be that of a slim woman, with low muscle definition and slight skin loss. To get arms like those of Michelle Obama and the legacy of Kate Beckinsale, you have to add weight training to her workout. For starters, incorporate light weights into your cardio routine. If you can’t lift more than 20 pounds, it’s best to do metabolic exercises with light weights.

A metabolic workout is a series of short exercises performed consecutively to increase heart rate while toning muscle. An example of a metabolic workout is 15 weighted jumping jacks, 8 dumbbell squats, and 30 seconds of flutter kicks. These 3 exercises would be considered a set and should be repeated 2-3 times. Metabolic workouts usually contain 5 or more exercises depending on your fitness level. Low weights and repetitions with a variety of exercises allow the body to be in constant movement. This promotes an optimal heart rate in the target zone while building muscle and burning fat.

Now that you’re more familiar with the proper exercises, you need to decide what your fitness goals are. Since many women jog as their only form of exercise, they don’t have a set routine. Creating a set training time and weekly frequency is extremely important for the body to build muscle. There are 2 things to consider. Rest days and training formation should be set before exercising. It is possible to do full body workouts or split body workouts. Depending on the workout you choose, rest days should be evenly spaced to allow your muscles to rest and regenerate. In order for muscles to develop, they tear down and build more mass over time.

In addition to your weight lifting goals, you need to decide on a diet to match. All fitness enthusiasts who will be lifting weights need to consume protein and carbohydrates at the right time. While many women believe that eating carbs is the key to gaining weight, they need them before workouts for energy. Carbohydrates should be consumed mainly before the evening so that they have time to digest and burn during the day. For those who will be exercising in the morning, oatmeal is a great option for breakfast.

Protein is the other staple of the diet that must be regulated. For every pound you weigh, you should eat 1 gram of protein a day. So if you weigh 150 pounds, you should be getting 150 grams of protein a day. This can be achieved through pre- and post-workout protein shakes, eggs, chicken breast, tuna, salmon, peanut butter, nuts, and other protein-rich foods. Protein is important because it is what your muscles use for fuel. If your muscles are properly fueled with protein, your workouts will go towards burning fat instead of consuming your muscle.

Regardless of the exercise routine you choose, it’s important to add weights. Weight training has been proven to strengthen joints and support bone health. With women leading the way in osteoporosis cases, doctors are increasingly advising their patients to lift weights. Lifting weights also helps cardiovascular health. While running or jogging is great, the body exerts more energy by lifting weights, and in turn builds more cardiovascular fitness. Educating yourself about your options is something everyone should do. What works for one person may not work for another, so customization is key. As always, talk to your doctor before beginning any form of physical activity.