Many women avoid strength training because they are afraid that they will bulk up, gain weight, and look masculine. This belief is simply untrue. Lifting weights is an effective way to burn fat and increase lean muscle, making you stronger and more toned. When strength training to stay lean, it is important to work your entire body – upper, lower, and core.

Upper Body: The upper body includes your arms, shoulders, chest, and back. Women should focus on this area as they have less innate strength here than men. Increased upper body strength will make it easier to perform everyday tasks such as carrying groceries or moving heavy objects, reducing strain on your heart. Common upper body exercises include pushups, pull-ups, and bicep curls.

Core: The core is composed of more than your abs. The obliques, hips, lower back, and pelvic muscles are all integral components of this important area. A strong core will help with your balance and posture, making just about everything- from tying your shoes to waiting in line- easier for you. Popular exercises to build a strong core are sit-ups, crunches, Pilates, and dancing. (Yes, dancing is exercise too. This activity forces you to maintain proper posture and engages all core muscles.)

Lower Body: This large muscle group that includes the hamstrings, quads, and calves is a key contributor to fat loss during exercise. So it’s important to work them into your strength training routine. Lower body exercises such as lunges, squats, and leg raises are all excellent ways to strengthen and tone this group of muscles.

Before any workout, it is important to warm up and stretch. These activities elevate the heart rate and prepare your body for exercise. Skipping stretching or warm up periods can lead to injury. After your workouts, it is important to give your muscles adequate recovery time. Allow one or two days between workouts for muscles to repair themselves.