It kills me that everytime I go to the weight room there are one or two women and everytime I walk by the cardio room there are about 20 of them. If you want your body to look and feel its best you are wasting your time doing hour after hour of cardio. I have ran 3 marathons and despite the rigorous training that was required my body never look nearly as good as it does when I am lifting weights. It wasn't until I started lifting a few years ago that I was able to get to the size I wanted to be and stay there. It also just feels really good to be strong!
I am glad that one of the slides also talks about lifting heavier weights as opposed to light weights (like 3 pounds) because actual science and has shown why that is better, despite what some ridiculous trainers and magazines may have said. Don't be afraid of bulking up or looking masculine, very few women actually can get large and have bulky muscles because we don't have enough testosterone. Also if you want an hour glass figure, you need to build your shoulders up and tighten your waist and guess what, weight training is what accomplishes that.
Alright I will get off my soap box now:)

I am at twice a week now but used to be at three times. Lifting Weights help to tone up muscle while I was loosing over 100 pounds of fat. It helps to prevent sag from excess skin. When I was in high school my athletic trainer taught the heavier weight for fewer reps method. It works the best and will not leave you bulky. Everyone woman should weight train IMO not only because of the benefits listed but also because I never feel more powerful or in control of my body than when I finish a session. I feel like I can do anything and I just don't get that high from cardio.

Thanks for your comment kclulu!! I feel like this whole weight lifting issue is very confusing.

jessy, i'm on a similar journey - hoping to lose approx 70 lbs. Did you get rid of excess skin? That is my fear, that I will have a lot of extra skin.

I strength train every time I work out, I love it. I can definitely tell a difference on the days I don't train. I find it makes me feel stronger and more fit. Plus, working the shoulder muscles helps with neck, back and shoulder tension. I can totally see a difference in my arms and back... muscle definition is sexy!

I love weight training. I love the way my body looks and feels - its amazing. It is kind of intimidating being one of the few women using the dumbbells in the weight room but hey! It’s worth it.

I do strenght training everytime I work out, just I do it with light weights. I'm thinking about doing it with heavier weights. :|

I don't like going to the weight room at the gyms I frequent because of the over muscled sweaty grunting men that try to make eye contact with me in the mirror. Ew. Though I do admire the ladies that manage to do so and they always look so fit! ^.~

Though I do use the weight machines, does that help at all? I tend to lift between 30 to 50lbs depending on the machine.

At home, I use between 8-12lb weights.

Anyone know how many lbs the average water weight dumbell is? Is that considered weight training, when do doing water aerobics?

strength training really is a crucial element to one's fitness routine but cardio is just as important to burningfat so as you can see the lean muscle growth, since not including enough cardio forms muscle under the layer of fat - thus making one look larger and/or "bulky". i found i was making this mistake myself.

I love my strength routine. I sometimes lift with my husband too, that's about as fun as it gets.