Don't Believe Women's Weight-Lifting Myths

Wendy Roltgen, Contributing writer

Are you looking for toned arms like Michelle Obama? Then adding weight lifting to your exercise routine is essential.

Strength training, along with a healthy diet and regular cardio exercise, is one of the best things women can do to maintain metabolism and keep their arms looking great.

Despite popular belief, lifting weights does not make most women look masculine and bulky. Since women naturally have less of the hormone testosterone, an essential hormone for increasing muscle size, they do not gain muscle in the same way as men.

Of course, women who want to can get very large muscles. But women who compete in body building competitions train for hours a day and utilize supplements to enhance their muscle mass. Women who follow a basic strength training regimen will not develop muscle in a similar fashion.

For great looking arms, cardio training and strength work need to go hand in hand. Strength training helps build muscle mass. Muscle burns more calories than fat, which can make it easier to lose or maintain weight.

In addition to toned arms, weight lifting can also help women ward off osteoporosis. The American Council on Exercise says that weight-bearing exercise can help prevent bone loss and recommends adding strength training to an exercise routine at least two days a week.

Great Looking Arms

Cornell McClellan, Michelle Obama's personal trainer, revealed her routine in Women's Health magazine. The secrets are tricep pushdowns and hammer curls completed immediately following a routine of cardio exercise.

Hammer curls utilize a pair of dumbbells, making this an ideal home exercise. To start, stand with feet shoulder width apart and palms facing each other. Raise one dumbbell in your right hand, bending your elbow and raising the weight towards your shoulder. As you lower the dumbbell, curl the dumbbell in the other arm up towards your shoulder. Repeat by alternating the lifting the weight in each arm and continue for one minute.

Tricep pushdowns require a straight bar and overhead pulley, making it one to do at the gym or on a home gym. Start out with the straight bar in front of you at chest level and grip from the top. Keep your arms close to your sides and push down on the bar until your arms are straight. Complete 15 repetitions and repeat for two or three more sets.

If going to the gym is not an option for you, the American Council on Exercise features an exercise library of detailed instructions for arm weight lifting exercises such as triceps extensions and triceps kickback that work the triceps.

You'll also exercises that focus on other parts of the arm and body. Basic equipment required for many of the featured exercises are just two dumbbells and a stability ball, making these weight lifting exercises ideal for doing at home.

Diet Part Of Looking Great

Diet also plays a role in looking great.

Regular exercise and strength training will not give you the desired results without a healthy diet.

For best results, the U.S. Department of Health and Human Services recommends a diet balanced with lean protein, plenty of fruits and vegetable and whole grains.

If you need assistance in developing a healthy diet plan the U.S. Department of Health and Human Services provides a complete menu planner for free. The menu planner is available for download and designed to help you make healthier choices.