Frank Mikulka's

Weekly Fitness Tip

July 28, 2003

Barbara from Sayville asks: “I’ve been doing aerobics for years. Recently, I read about the health benefits of strength training and lifting heavier weights, but I don’t want to develop big muscles and look like a male body builder. What should I do?”


You do not need to worry about looking like a male body builder. Weight training will enhance your fitness level. The more lean muscle tissue you possess, the more calories you will burn at rest. Example: One pound of muscle will burn anywhere from 35 to 50 calories per day. Aerobics will burn fat and take care of the cardiovascular system. But weight training will change the look of your body—tightening up and contouring your individual shape.

Weight train twice a week in a total body program targeting the muscles in the upper body, trunk and lower body. Pick a weight you can manage and do 12-15 repetitions with good form and technique. You will love your new look. Your genetic makeup along with your female hormone levels (higher in estrogen and lower in testosterone) will keep you looking like a woman! And weight training will make you a woman of substance.

Good luck and pump up.

Listen to Frank Mikulka’s Weekly Fitness Tips every week on Debbie Mandel’s Turn On Your Inner Light Show every Sunday morning from 10:30 to 11:00 AM on WLIE 540 AM in New York City