Strength Training

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• 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.

• Instead of walking or jogging, I often use the elliptical trainer at my gym. I understand that the bike is not considered weight-bearing exercise, but would this be? I am concerned that I get enough weight-bearing exercise for my bones, even though I am also strength training.

• 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"?

• 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 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 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'm a 67-year-old woman in fairly decent condition. I have been doing the Strong Women program at a gym with a fitness trainer. I have found that I am quite fatigued the day after a session, enough to need a short nap. My muscles have been pretty sore the next day also. I have reduced the weight on the various machines. I have increased the time between sessions to two days. Do you think my body, my muscles, will gradually adjust or do you have any further suggestions. I am enjoying the fitness sessions on the machines and would not want to give up.

• Do you know whether anyone has done any research on using strength training as a therapy for repetitive strain injuries?

• As a result of post-polio syndrome I have lost all strength in my right leg and hip, and my left hip has been giving me a lot of pain of late. Will I be able to handle the exercises you lay out in your book?

• Does using a "Pilates' Reformer" count as strength training? Also, what about Yoga? They are both relaxing and reduce stress for me, but I don't know how you would "count" this.

• 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.

• 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.

• I am following the SWSY weight resistance program, and I am also enrolled in a "step" class. While the class is mainly aerobic exercise, we also spend at least 10 minutes a session with weights, bands, or body bars doing weight resistance type exercises. My question is: should I count this as weight training, and give myself rest days around the classes?

• I had my blood pressure checked lately and it was high. With hypertension, is strength training advisable since weight lifting raises blood pressure?

• I purchased Strong Women Stay Young almost two years ago, and it has changed my life. I used to have trouble lifting a case of soda, now I can change the water bottle to my cooler. I have a question regarding reps and sets. I do 13 various exercises at my gym. I go either two or three times per week. I have been doing 12 reps of each exercise for some time. My daughter says I should do two sets of each exercise, but I feel if I am already doing 13 different exercises once is enough. If I have time to do two sets sometimes, but not always, is that okay?

• I recently purchased your book and am excited about getting started on the program. But my question is regarding my mother. She will be 87 years old in May. She lives alone and is managing fairly well, but I believe many of the problems she does have are related to strength deficiencies. I truly feel that the strength training would be of great benefit to her. But feel we need to be very cautious about starting this in a woman her age without adequate supervision. If you have any suggestions, I would be most appreciative.

• I have started to do yoga on days that I'm not strength training. Since yoga is a form of strength training, am I doing too much if I alternate yoga days with weight lifting days? I like to do at least 2 yoga sessions per week and 3 weight sessions per week. How should I schedule the sessions to get the proper rest?

• A long time ago I heard that you should drink your water cold so that your body would l absorb it better. Recently, I have heard the opposite, to drink it warm for better body absorption. Does the temperature of the water I drink really make a big difference, especially when working out?

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

• 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?

• Is it true that strength training can help me lose weight? Do you have any suggestions on how to get started?

• 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?

• 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?

• Where can I get the ankle weights for Strong Women Stay Young and Strong Women, Strong Bones?

• I have a medical condition. Can I still do strength training?

• 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?

• Why are StrongWomen Fitness Programs different from other exercise programs?

  I'd like to know if there's any research out there concerning strength training and Parkinson's Disease. Could it be of benefit in an older patient with advanced Parkinson's?

• 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?

• I have a question regarding the aerobic bouncer, or rebounder. I have one of these and love to use it. How effective is this for osteoporosis? I generally work out on it for at least 30 minutes, 6 days a week and use fast disco music when I am not using the video. I just purchased Dr. Nelson's new book Strong Women, Strong Bones and am going to start the exercises she recommends but would like to continue with the bouncer.

• 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?

• Is it true that muscle weighs more than fat? If so, will I gain weight when I start strength training if I don’t go on a diet?

• I have been lifting weights on this program for two years. I also walk two miles three times a week. I am 47, 5'2" and I use 12 or 15lb hand weights and about the same in leg weights. My question for you originally came from a dentist friend who regularly does bench presses and squats. He warned me that the exercises you have suggested might be putting more stress on my elbows, knees, and hips that those joints were intended to take. Have you done any research on this?

• In your research for your book, Strong Women, Strong Bones, did you find that a weight-training regiment alleviates perimenopausal/menopausal symptoms, i.e., night sweats, hot flashes, disorientation, and insomnia? I ask this because over the last three months (and a new trainer) I have found that I no longer am experiencing any side effects of menopause, which I have had for the last several years.

• I have recently read about the benefits of strength training and would like to get started. But I am 32 weeks pregnant at present. Is there any way I can do the program?

• 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?

• I just purchased the Strong Women Stay Young Video. It talks about adjustable ankle weights that you can use. I see in the booklet they sent that you can buy them but how do you know which to buy? (pair of 10 lb or pair of 20 lb). How do you know about increasing them? I have 2, 3 and 5 lb weights. Do I need 8 and 10 lb ones? I am very confused about which weights to use, can you help me?