Exercise Strategies & Modifications

Click a question below to see the answer, or return to FAQs home to pick a different subcategory:

• What is the best type of aerobic exercise?

• How can I keep my knees together during the leg curl exercise when the ankles cuffs are so thick they keep my legs apart?

• I have been walking up and down the 5 flights of stairs to my office each morning and lunchtime. I was told yesterday that I shouldn't walk down the stairs, only up the stairs, as it puts undue pressure on my knees and could be harmful. Could you please let me know if this is true? I recall in the book that you said you sometimes walk up the 14 flights of stairs to your office (I don't recall you saying you walk down).

• Will I improve balance if I do the standing leg curl and the side hip raise without holding on?

• You say in your books that women who strength train lose weight. I am quite thin, and have been losing weight for no known reason. In fact, I need to gain a little weight and can't afford to lose. (I am very active, do aerobic activities such as hiking, fitness center.) In describing the effects of strength training, the book doesn't seem to address low-weight women or already active women. Is the program for me?? How will it affect my weight situation?

• I have been doing the Strong Women program for several years - with great success. For about the last month, I have had a sore rotator cuff muscle. Can I do the other arm exercises (biceps curl and upward row) and not aggravate my rotator cuff? I miss doing my arm exercises and I don't want to lose that muscle tone.

• My husband and I are trying to get pregnant. I saw on the FAQ that pregnant women should not start a strength-training program. But I will already have been doing the program for several months. Once I am pregnant can I continue with the program? Or should I stop and then start all over again once I have given birth? Thank you for your time. As with so many others, your program changed my life!

• In the original edition of Strong Women Stay Young, there was an exercise called "hip extension". In the revised edition, this exercise has been usurped by an exercise called "standing leg curl". Why was the "hip extension" done away with? I've been comfortable doing this exercise. Is it okay if I use that instead of the "standing leg curl"?

• I read all your success stories and I desperately want to be one of them, but I've been at it for about 6 months and can't see any visible improvement. I'm doing the exercises from SWSY 2 to 3 times a week, using 8 lb free weights and 10 lb. leg weights. I'm 56 and although not obese (5'7" and 175 lbs.), I do carry most of my weight in my thighs and legs. I would do anything to tone them. I am not contradicting your program; I just need to know if it takes more time for some people to see results. All the people I've been reading about seem to see results in just a few months.

• Isn't it true that some people may work at weights for a reasonable amount of time and never show a difference in their muscle definition while others develop muscles quite rapidly? Can you tell me if this is so, why it is so, and is there any thing that those people who don't show muscles can do to "get muscles"?

• Can you suggest any exercises to do while sitting at work?

• Why was the hip extension exercise omitted from the new edition to Strong Women Stay Young?

• Would it be okay if I lift 12-15 times instead of 8 times, for 1-2 sets, 3 days per week? I am a muscular woman and tend to bulk up very easily. I watch my diet and am trying to slim down a bit. I understand the importance of both lifting weights and aerobic exercise, but in my case, the 8-repetition recommendation might be a little too heavy because it seems like it makes me bulkier. Thanks for all your help and for the wonderful books.

• Our group of 10 to 15 women has been meeting twice a week for over a year now to practice the Strong Women program. This summer we even added water aerobics twice a week. We are great believers in the program with many success stories. Our question for you is the following: We would like to increase our repetitions to 10 and eventually work our way to 15. Most of the group is using hand and leg weights from 10 to 20 pounds. We feel that increasing the reps will better prepare us for the next step in adding additional weights, (as it is difficult to go from a 10 pound hand weight to a 15 pound hand weight) and for the women who are already at the 20 pound maximum, it gives them something new. The leg weights are not a problem, as you can increase weights in one-pound increments to the maximum of 20 pounds. Please advise us.
  Thank You, Your Belfast Maine Strong Women

• I have gained bone density from reading your book, Strong Women, Strong Bones. Thank you. I am interested in your thoughts on Super Slow Weightlifting, as being helpful for bone density enhancement. My husband, who comes from a mechanical engineering background is pretty sure that, though Super Slow Weightlifting may increase muscle mass faster, it will not stress the bones enough. Do you have any information on the effects of Super Slow Weightlifting on Bone Density?

• I am now trying to incorporate some of your Strong Women, Strong Bones exercises into my program (I've bought all your books!!) and want to know if, for the Bent Forward Fly, I'm really supposed to keep my arms in the air throughout all the 8 reps without a rest. It's really hard! I can hardly do it with 3 lbs. Do you really not put your arms down for a rest in between "hugs"? I'd rather do the Seated Fly (from Strong Women Stay Slim) instead of the Bent Forward Fly. Does it have similar benefits in terms of preventing osteoporosis?

• I like to lift weights as soon as I get to the gym and get that part of my workout out of the way. My husband swears that it's better to do strength training after a cardiovascular workout. Who's right?

• I live in Dallas and have contacted three sports/fitness stores for the 20 ankle weights. All three had said that it is dangerous to use that much weight on the legs. Why are they saying this? Is it really safe to use up to 20 pounds on each leg?

• I have read that forward bending postures in yoga are dangerous for women who have osteopenia or osteoporosis. Are twisting postures safe?

• On page 241 of Strong Women Stay Slim it says you can do this program with your husband. What it doesn't say is how he can lose weight with your food plan. Should I put a 6'3" man on the 2000 calorie plan, or is that not enough for a man who wants to lose weight along with me?

• I used to print the program trackers [exercise logs] straight off of the web. I can't find them on the new site. Are they still available?

• I wanted to know if it's just as effective to do the Strong Women Stay Slim exercises from a standing position. Specifically, the bent over row and the seated fly which are normally done in a seated position. If you stand up for these, is it just as effective? Somehow, I find it more comfortable to do them standing.

• In Strong Women Stay Young, you state that the chair you use should be such that your feet barely touch the floor. And then you go on to say that, if you are taller (which I am) Chapter 8 will cover how to adapt this situation. I have read and re-read Chapter 8 and cannot locate your suggestions of what to do when seated in the chair so that my legs are not bent under the chair.

• My husband and I have just read SWSS. My husband would like to lose 20 to 30 lbs. Can he use the food plan and portion guides in the book or do the sizes vary for men?

• I already have the 5-pound weights. Can I wear two ankle weights on one leg (i.e.: one 5-pound and one 10-pound leg weight? Purchasing two 10-pound weights would be less expensive than two 20-pound weights.

• Strong Women Stay Young has been a real motivator for me! I am 67 and have been following the program for 10 months. My limit seems to be 10 pounds for both arms and legs. Could you give me guidance for maintenance? Is once a week enough?

• I've started working out at a gym. I seem to have pulled a muscle in my shoulder, and I'm not a happy camper. I had surgery on that shoulder last year and am kind of worried about stressing it. I have bursitis in both shoulders and don't want to make them worse. I'm wondering if you have any info about which machines a shoulder bursitis sufferer should avoid?

• I have been doing the exercises every other day for several weeks. My problem is that my wrists are REALLY sore. Do wrists need to get stronger? Or am I doing something wrong like gripping too tight or bending my wrists? If this is a common symptom of doing something wrong, can you tell me? I really want to resolve it and stick with the strength training.

• I'm impressed with Strong Women Stay Slim but I wonder if I'll manage to keep the motivation going. For example last year I joined a gym and went on a programme of diet and exercise and lost nearly 30 lbs. Then my work became more demanding and my eating habits slipped and my workouts went down from an hour 5 times a week to 2-3 times a week and often missing entire weeks of exercise. As a result the weight has crept up by 14lb. I started the SWSS programme yesterday (I know it's early to worry about losing motivation but there's that deja vu feeling). Any tips?

• My legs are stronger than I thought from walking and hiking in the mountains. I've already increased my leg weights up to 20 pounds. How can I add more weight for my legs? Are there ankle weights that are heavier than 20 pounds?

• I recently started your strength training program, and just learned that I have arthritis. I want to continue the training and am at 10 pounds. I have no problem with ten pounds, except that a few hours later my wrists begin to ache badly. Thank you for any suggestions you might make.

• I now do a combination of Stay Slim/Stay Young every other day. On the other days, I use my NordicTrack. When I do the NordicTrack, my pulse goes to about 155 (I'm 46). But when I complete the strength training, my pulse is only about 70, which is my average pulse rate. Is this normal for strength training?

• I find that it is very difficult for me to stick to exercise routines while traveling. I try to maintain some level of exercise but there is often just plain no time or facilities. Any suggestions?

• I would like to know if I could do the upper body workout while I am walking on the treadmill.

• I've been following the Strong Women Stay Slim program for several months, and was losing weight. But the scale hasn't budged for two weeks. Help!

• Because the 20 pound leg weights are so expensive, I only purchased one. Also, I have found I can save a little time (very important with three young kids) if I do all three leg exercises on one leg, then switch the weights to the other leg and do both sets on that leg. Is this reducing the effectiveness of the exercises?

• Are you still recommending the lateral pulldown with the bar behind the neck (from the gym chapter of Strong Women Stay Young)? Someone warned me that doing them in that manner was bad for the neck.

• What do you think of those elliptical step machines?

• How do I shrink my belly? I do about 20-30 minutes walking on the treadmill, and 30 minutes on the stationery bike.

• I have been doing aerobic exercise 3 times a week and strength training 2 times a week for a year now. But lately I have reached a level of little change. How can I do to start seeing results again?

• What is the proper way to breathe during strength training?

• I am confused about the timing of the weight lifting exercises. I have seen exercise videos and the instructors lift the weights at a rapid pace without pausing between repetitions. Also the counting on some of the exercises on the StrongWomen web site are slightly different from the books. What should I do?

• I lost some weight with Strong Women Stay Slim, but now I'm stuck at a plateau. Help!

• There is a toning class at my gym that uses 3-lb. dumbbells. Will I get the same benefits from this class as the StrongWomen programs?

• I've been doing the Strong Women Stay Young program for a year, and I'm outgrowing my ankle weights! Can I use heavier weights?

• Can men do these programs?

• Is there any benefit to walking with arm weights? I walk 2-3 miles, four days a week. Would it help me to hold dumbbells or wear weights on my wrists?

• Do you have any suggestions on how to keep your neck and shoulder area relaxed while doing the upper body exercises? I keep getting a stiff neck and sore upper shoulders.

• Is morning exercising more beneficial for weight loss? I am not a morning person. Am I missing out on a fat-burning opportunity?

• I have been following the Strong Women Stay Slim exercises for three months with terrific results: increased energy, weight loss and lost inches. I'd like additional exercises for the abdomen.

• I run on a treadmill (about 11-minute mile pace) and use a heart rate monitor. I am 42, weigh 127 pounds and am in good health. According to the heart rate monitor manufacturer, I should work out between 117 - 151 beats per minute. I have read many different articles that recommend different heart rates, even up to 170 beats per minute. At a comfortable pace, my heart rate stays at about 155 - 160 beats per minute. What is the best heart rate range for me?

• Does water aerobics have any effect, positive or negative, on bone density? I'm 43 and have osteoporosis of hip, osteopenia of spine. Some have even speculated that my osteoporosis may be the product of my early years when I was a competitive swimmer, and swimming was my ONLY exercise.

• My 13-year-old daughter really wants to follow the strength-training program with me. I've read that strength training for young boys can be detrimental. My daughter is fairly physically mature. Do you have any advice or caution?

• How does the use of a piece of equipment like the Soloflex compare to using hand weights and ankle weights? My membership to the gym runs out soon. I have a Soloflex at home (unused since our son went to college) and do not particularly want to invest in hand and ankle weights unless there is a good reason to do so. I am 56 and in excellent health except for being overweight.

• When is the best time of day to exercise?

• In this months newsletter, you suggest "crunches" for the stomach. How Do you do crunches? Is it the same as what I call a sit up?

• Your new web site seems to differ from the book and video regarding ankle weights. (Your book and video recommend 20 lb ankle weights but your web site only recommends up to 10 lbs.) Should I only use up to 10 lb ankle weights? Are 20 lb ankle weights too much weight?

• Will the StrongWomen exercises also work for men and, if so, are there any adaptations for gaining full benefit?

• Do you know of any adaptations to the original ankle weight holder (replacement Velcro straps, for instance), or if it's possible to buy just a new ankle weight holder?

• When I watched the animated exercises online, I noticed that the Pelvic Tilt was described somewhat differently than in the SWSY book. Is there a reason for that? Is it not good for the back to go as high as the book seems to suggest?

• Can you tell me if it is okay to do the work out tape every other day rather than twice a week?

• Can you suggest warm-up, weight bearing, balance and flexibility exercises for the fitness program?

• Why can't I make my own weights for working out?

• For the maximum health benefit, should I devote more exercise sessions per week to weight training or to aerobics?

• Will I get a better workout if I wear a weighted vest or hold light weights when I walk on my treadmill?

• Several readers of my books have asked if it's okay to do the exercises three times a week. And one reader wanted to know if once a week was enough.

• When I do the knee extension to a full stretch, even with minimal weight, my knees make the most awful noises, and also hurt (with sharp pains). If I don't go all the way, my knees are noisy, but don't hurt. So should I persevere with the full stretch, or would I be better off not trying to stretch completely?

• After laying off the weight training for a year due to arthritis in my thumbs, I'm back and starting all over again with the help of hand braces. However, I cannot find the "strength training log" that used to be on the site. Can you help me please, as I found the approach to record keeping very helpful?