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How Women Build Muscle
By Laurie L. Dove
There are more myths and misconceptions about strength training than in any other area of fitness. While we can all agree there are many reasons why working out with weights is good for women, a fear of resistance training is deep-rooted. Will lifting weights give you muscles to rival Hercules?
The truth is, our genetic makeup determines what our muscles are like -- and how they will develop. It also determines our ratio of testosterone to estrogen and where we store body fat. Body type plays an important role in muscle building.
When it comes to strength training, the number of lifts and the amount of weight make all the difference. To become stronger, work with heavier weights and perform fewer repetitions. To promote toning, use lighter weights and complete more repetitions. One encouraging statistic, says the American Council on Exercise, is that most women will experience a 20 percent to 40 percent increase in muscular strength after several months of resistance training.
Understanding your body type and how your body responds to exercise can help set realistic goals and expectations.