QUESTIONS AND ANSWERS

Be sure to check out the other questions posed to Miriam Nelson, PhD and Rebecca Seguin, BS, CSCS on our web site at FAQs.

Q: 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?

A: The Strong Women strength training programs are designed to help you gain muscle mass and strength. In the case of women who are overweight, the gain in muscle mass boosts their metabolism so that combined with aerobic exercise and a reduced calorie diet, weight loss is made easier and they look more fit and toned as they lose weight (and body fat).

In your case, you should certainly speak with your doctor about any unexplained weight loss, as weight loss can be a marker for other health problems. But as far as strength training is concerned, if you start the program and continue your normal eating and other activity habits, you will build muscle and bone mass as well as strength. In order to gain weight you will also have to consciously increase your caloric intake a bit. Choose protein rich foods such as yogurt, eggs, meat (if you eat meet), legumes, whole grains and fruits and vegetables. But again, this is something you should discuss in more detail with your doctor.

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

A: If you have good balance it is possible to do these two exercises without holding on, but I don’t recommend it. As soon as you are not holding on, you start to concentrate more on balance than on the strengthening exercise itself. Trying to maintain balance and good form without holding on will compromise your ability to increase the amount of weight you are lifting and therefore in the end, your balance may get better but your strength won’t improve as much. If you want to do this, try gently resting your hands on the back of a chair or a counter for balance. Also, keep in mind that the exercises in which you are supporting your weight on one foot will help to improve your balance to some degree, even if you are gently supporting yourself throughout the move. If you are interested in improving your balance, I suggest you consider adding a couple of the balance exercises from “Strong Women, Strong Bones” such as the one-legged stand, tandem walk, and mountain pose. They are simple and fast, and will have a direct and positive effect on your balance without the risk of compromising form on the strength training exercises.

FROM THE MAILBOX

Here are excerpts from a few of the inspiring letters we've received recently. If you enjoy reading them, check out the collection of reader mail on our web site at Success Stories.

"I read about Strong Women Stay Young in the science section of the New York Times, ordered it, and have been following your program for several weeks now. The organization of your book is exactly what I wanted and was not getting from the program I made up.

I have a suggestion for you. You mention that some people have difficulty keeping track of the number of reps they have done. I had the same problem but now, instead of counting numerically, I have switched to the alphabet. With ABCDEFGH and IJKLMNOP I know right where I am in a set of reps-and also which set I am doing. Some other people may like my system. Many thanks for a really great little book."

-- Constance (PS: I am eighty-four)

"Since my last note to you I am still competing in bodybuilding - just received my 12th trophy at Hurricane Bay (First Place, Women over 50) and will be doing the Florida Masters in Tampa this coming Saturday. If you don't remember me I am the 71 year old with a T-score of 3.7, who started lifting weights at the age of 67 and have just benefited so much health wise, strength wise, confidence level, emotional level, etc. P.S. latest bone density is 2.9.

I have started Bench Press Competitions and did the USAPL NATIONAL BENCHPRESS COMPETITION in Cleveland, Ohio, August 28 and received a First Place medallion for my age and weight class. Thank you."

-- Doris

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