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Petra Kolbar’s Step by Step Strength Training DVD is a great way for you to learn how to perform strength training workouts as part of  your exercise regime. This DVD also highlights that strength training is for women too.

The instructions are clear and Petra reminds you that you should focus on quality of exercise not quantity. This is often refereed to as keeping good form or technique. Not only quality of exercise give better results, but it also reduces injury and makes the exercises more enjoyable.

Strength training for women explains how strength training not only tones the body to give you healthy and athletic curves rather than fatty ones, but it also explains that strength training increases your metabolism so that you burn fat quicker.

The DVD provides 6 separate workouts which last from 5 minutes to 20 minutes. This ensures that no matter how hectic your life is, you can still fit in a workout. The workouts:

• Upper Body Workout (10 minutes)
• Lower Body Workout (10 minutes)
• Total Body Workout (20 minutes)
• Strength and Balance Training (20 minutes)
• Abdominal and stomach exercises (5 minutes)

Petra performs the workouts with 2 assistants, one of which performs modifications of the harder exercises which can help if you are very new to the exercises.

Exercises performed in the upper body workout include bicep curls, dumbbell rows, tricep kickbacks, diagonal raises, push ups and a variety of other exercises. The lower body workout includes all the main strength exercises, such as squats, lunges and calf raises. These produce strength and help tone thighs, buttocks and the core.

The 20 integrated workout combines upper and lower body for a full body workout. This is great if you want to give yourself a full workout, starting off very aerobic before moving on to some light weight dumbbell exercises.

The strength and balance workout is the most dynamic of the workouts and will provide a great fat burning workout that will tone bums, tums and thighs.

This DVD is called Strength Training but many of the exercises are quite aerobic, especially in the main 20 minute integrated workout. If you want a real strength training DVD that teaches you how to safely and effectively use heavy free weights and resistance machines to build strong, athletic muscle, then this DVD is not for you.

However, if you are looking for a refreshing new full body workout which also includes separate upper, lower, abs and balance workouts, so that you can split your routine across the week, then this DVD does provide that. You can increase the weight of your dumbbells to make this more of a strength workout.

All you need to follow the 65 minutes of these workouts is a chair and a pair of dumbbells. If you perform one of these workouts 3 or 4 times a week you will get fit and start to tone up and strengthen your body. A strong body is a healthy body and this is something that many women neglect. If you want to start strength training for the first time then this DVD is a great place to start.

Order Step by Step Strength Training DVD from Amazom.com

The DVD has two workouts, each of which that can be done once a week. One for the Back, Legs and Chest and the other for the Biceps, Triceps and Shoulders.

The emphasis is on the core, targeting the abs, but it does provide a well rounded weight training session to improve athletic strength, muscle definition and also boost metabolism to help burn fat.

The dumbbells are ideal for women that are starting weight training for the first time. The Valeo range provides several sized dumbbells in attractive colors to help identify each weight.

30 Minutes To Fitness: Weights Workout with Kelly Coffey-Meyer

Valeo HW5 5-Pound Neoprene Hand Weights

Weight Training For Women

Weight training is not as complex as many people think. For any one weight training session you should concentrate on no more than 5 different exercises to start with. Here is a list of 20 exercises that are ideal for beginners to weight training. We have split them into upper body, lower body, core and back. For toning bums and thighs then the lower body exercises are best. To tighten the stomach the core and back exercises are best. Upper body exercises is needed to provide balance and tone the arms. MotleyHealth.com has kindly provided the descriptions of each exercise. If in doubt consult a fitness instructor.

Upper Body Exercises

1. Bench Press
2. Bicep Curls
3. Flyes
4. Lateral Raises
5. Pushdowns
6. Shoulder Press / Military Press
7. Triceps Extension / French Curl
8. Upright Rows

Lower Body Exercises

1. Leg Curl
2. Leg Extension
3. Leg Press
4. Seated Calf Raises
5. Standing Calf Raises
6. Squat

Back Exercises

1. Back Extensions
2. Bent Over Row
3. Deadlift
4. Pulldown

Core Exercises

1. Crunches
2. Leg Raises

Women Weight Training

Many women think that weight training is an exercise activity for men only. But this is simply not true. Weight training is not only a great way to get in shape, it also boosts metabolism to help lose weight. Also, being stronger makes everyday tasks easier for you, whether it is carrying a baby around on your hip, doing house work, shopping, DIY, working in an office or factory. Being stronger just makes things easier.

If you have been coming up with excuses to keep from starting an exercise program, or you are just wary of the idea of lifting heavy weights, here are some myths we’d like to debunk regarding weight training for women.

1. Lifting Weights Will Cause You to Bulk Up.

Men develop bulky muscles due to male hormones. Women will become more athletic, curvier, and look sexier, but will not bulk up.

2. It is Hard to Get Started in Strength Training.

Strength training is not hard to do, you can get light dumbbells to start with, which are easier to lift. It is important to lift weights with good form to avoid injuries. A few sessions with a personal trainer in the gym will set you straight. Free weights take up relatively little space and you can workout at home.

3. You are Too Old to Begin a Program.

We are never too old to start weight training. Many pensioners have succesfully taken up bodybuilding as a hobby in the past, so it is never too late. Studies have also shown that people that do some weight training live longer and healthier lives.

4. If you do Cardio, you do not have to Strength Train

Cardio builds your fitness levels, which is important. However, strength training boosts your metabolism and conditions your body to harder work, which reduces injury during any activity.

5. You are Lethargic and do not have the Energy to Lift Weights.

This is the biggest hurdle for many people. They think that they do not have the energy to lift weights. The truth is that lifting weights will actually give you more energy. Your body will learn to burn energy more efficiently and you will rarely feel sluggish and tired.

6. It is Intimidating to Lift Weights at a Public Gym Surrounded by Guys

This was the case about 20 years ago, but not any more. Gyms are family friendly places with both male and female assistants on hand to give some advice.

7. Strength Training is Not Feminine

This is the worse myth. All the sexiest models do some weight bearing exercise. Building healthy muscle is the best way to get attractive curves without piling on unhealthy fat. Athletic women are also found more desirable by a majority of men!

8. Lifting Weights Takes Too Much Time

Another myth of weight training. You can complete an effective workout in 20 minutes, and if using weights at home, then there is no time wasted travelling to and from the gym.

9. Weight Training is Too Expensive

Nonsense! A pair of dumbbells and a barbell from Argos will cost less than one month gym membership and last forever!

10. Weight Training is Not Fun.

And it will hurt! Hey, if you do not like crunches and lunges, then do not do them! There are plenty of other exercises either on machines, using resistance bands or kettlebells that will keep you more interested if you don’t like the idea of mat work. Forget the “No pain, no gain” slogan.