Pumping Iron

By Christine Gorman

Call me naive, but I always figured I'd sail through my 30s without having to think too much about my body's physical upkeep. A little jogging, a few vitamins, and I would stay in shape forever, or at least until my 40s. I never counted on my metabolism slowing down. But I've discovered I can't eat as much as I used to without gaining a few pounds, and I have to run farther just to maintain my weight. So when a friend suggested pumping iron as a way to boost my burn rate, I was skeptical (Arnold Schwarzenegger leaped to mind) but curious. After all, the number of women using free weights has doubled, from 7.4 million in 1987 to 16.8 million in 1997. Surely they're not all training for the Ms. Olympia contest.

Now, after working out with a simple set of dumbbells 60 minutes a week for three months, I'm a convert. Although I did lose a couple of pounds, the more dramatic effect has been in my body's shape. My waistline has developed a more defined curve, and my arms are toned. I've even picked up speed on the treadmill.

While vanity got me started with weight lifting--or "strength training," as it's called these days--concerns about my health are what will keep me pumping. Men may lift more weight, but weight lifting does more good for women. Studies show that strength training can delay the onset of osteoporosis (a particular problem for women), lower blood pressure, even reduce cholesterol levels. And you don't have to be in your 30s to benefit. "I started working with a 92-year-old woman after she fell and broke her ankle," says Miriam Nelson, an exercise physiologist at Tufts University and the author of Strong Women Stay Young (Bantam Books). "She now lifts 12 lbs. with each leg, and 8 to 10 lbs. with each hand. Her balance has improved significantly, and she's bowling again."

As with any sport, there are some caveats. Women with back problems or heart trouble, especially, should consult their doctor before lifting weights. It's also important to start slowly, with lighter weights (1 to 3 lbs.) to reduce the risk of injury. (As a rule, women don't need to progress beyond 15 to 20 lbs.) Whatever you do, don't hold your breath while exercising. This may seem obvious, but you would be surprised how often people forget to keep breathing.

Since most of the benefits of strength training occur with heavier weights, the hardest part is figuring out when to move up. That's where working with a personal trainer or taking classes at the Y can come in handy. A trainer can also help you stick to your schedule. Look for one who is certified by the American Council on Exercise or some other national fitness organization. If personal trainers don't fit your image or your budget, there are any number of books and videos to help you get started. A paperback that's well suited to beginners is Joyce Vedral's Bone-Building/Body-Shaping Workout (Fireside).

What about all those fancy machines at the gym? The jury's still out on which is better for strength training--free weights or machines. The point is to start building those muscles. Muscles use more calories than fat does, and although I guarantee you won't end up looking like Arnold Schwarzenegger (women don't produce enough testosterone to really bulk up), you just might drop a dress size or two.

For more about strength training, see time.com/personal or strongwomen.com E-mail Christine at [email protected]