Fitness
Advertisement
Advertisement

Strength-Training for Women

Take our quiz to see how much you know about boosting health and toning all over with dumbbell workouts.

Begin Quiz
Strength-Training for Women
Strength-Training for Women
Question 1 of 20 Correct

What are the benefits of weight training?

Correct! Sorry, that’s incorrect.

The correct answer is: All of the above. Weight training adds lean muscle mass to your body, which consumes more calories over time than fat. It also slows the aging of your heart, arteries and immune systems, among other things.

Strength-Training for Women
Question 2 of 20 Correct

How much muscle mass can a woman lose per decade after age 35?

Correct! Sorry, that’s incorrect.

The correct answer is: Weight-training maintains your muscle mass. If you don't do strength-building exercises, you lose 5 percent of your muscle mass every 10 years (the average woman loses 2 pounds every ten years after age 35, the average man loses 3 pounds).

Strength-Training for Women
Question 3 of 20 Correct

True or false: Weight lifting is one of the best things you can do to prevent osteoporosis.

Correct! Sorry, that’s incorrect.

The correct answer is: This is true. Weight training helps you prevent osteoporosis and bone loss by helping you maintain and build bone density.

Strength-Training for Women
Question 4 of 20 Correct

What are weight-bearing exercises?

Correct! Sorry, that’s incorrect.

The correct answer is: Any exercise (like leg presses, squats, walking, aerobic dancing, jogging and jumping rope) that exerts a gravitational force on bone and muscles is a weight-bearing exercise.

Strength-Training for Women
Question 5 of 20 Correct

Lifting as much weight as possible, how many reps should a woman do to build bone density?

Correct! Sorry, that’s incorrect.

The correct answer is: This amount of resistance training, called "at threshold," in which your muscles fatigue to the point of failure at 8 to 12 repetitions, puts your bones under the stress they need in order to re-grow, maintain and build their density.

Strength-Training for Women
Question 6 of 20 Correct

True or false: It is safe to do weight training during pregnancy.

Correct! Sorry, that’s incorrect.

The correct answer is: This is true. Researchers from the University of Georgia reveal that a supervised, low-to-moderate intensity program is not only safe, but also good for pregnant women. Always make sure that your fitness professional is certified to work with prenatal clients, and consult with your doctor first.

Strength-Training for Women
Question 7 of 20 Correct

What are the advantages of gaining muscle while pregnant?

Correct! Sorry, that’s incorrect.

The correct answer is: Being less active during pregnancy can lead to loss of muscle mass, which underscores the importance of making an extra effort to maintain and add muscle during pregnancy. Weight training also prepares you for the physical demands that come with carrying, holding and picking up your baby.

Strength-Training for Women
Question 8 of 20 Correct

True or false: Lifting weights will make a woman bulk up.

Correct! Sorry, that’s incorrect.

The correct answer is: This is false. Lifting weights alone will not make you bulk up. Building significant amounts of muscle mass, especially for women, requires a very high calorie, high protein diet, combined with heavy, high volume weightlifting and high levels of testosterone, which most women only produce in very small amounts

Strength-Training for Women
Question 9 of 20 Correct

True or false: Women respond to lifting weights differently than men.

Correct! Sorry, that’s incorrect.

The correct answer is: This is true. To achieve similar fitness goals, women need to lift weights for a longer period of time at different intensities than men.

Strength-Training for Women
Question 10 of 20 Correct

How can a woman burn the most calories while weight training?

Correct! Sorry, that’s incorrect.

The correct answer is: To continue to burn the most calories while you lift weights always stay on the move. Aim for a break of 45 to 60 seconds (90 seconds at the most) before you start your next set. Remember -- keep moving!

Strength-Training for Women
Question 11 of 20 Correct

True or false: You can burn more calories using kettlebells than a weight machine.

Correct! Sorry, that’s incorrect.

The correct answer is: This is true. Weight machines require you to train facing straight ahead, but our bodies naturally move side to side and rotate. Kettlebells give you the ability to train from all angles and you can burn more caloreis that way.

Strength-Training for Women
Question 12 of 20 Correct

True or false: Walking with weights is a great way to tone your muscles.

Correct! Sorry, that’s incorrect.

The correct answer is: This is false. Part of good, healthy walking means using the momentum of arms and body as you walk. Your arms swing and your torso will wind back and forth gently. When you carry weights, they increase momentum beyond what is normal and you can overswing and injure yourself.

Strength-Training for Women
Question 13 of 20 Correct

True or false: There's a way to weight train without actual weights.

Correct! Sorry, that’s incorrect.

The correct answer is: This is true. As an alternative to weights and machines, you can simply use your body, which is called body weight training. Examples of this include squats, pull-ups, push-ups and lunges.

Strength-Training for Women
Question 14 of 20 Correct

How should you do weight-training workouts while traveling?

Correct! Sorry, that’s incorrect.

The correct answer is: All of the above. You want to avoid machines you aren't familiar with; if the hotel gym has free weights, though, that's a good bet. If not, stick to cardio or take a few days off for rest.

Strength-Training for Women
Question 15 of 20 Correct

What should you do if you can't complete the reps in your weight routine?

Correct! Sorry, that’s incorrect.

The correct answer is: If you miss your target workout repetitions by more than one repetition (rep) on the first exercise of a given workout, go home, take the next day off, then repeat the workout.

Strength-Training for Women
Question 16 of 20 Correct

What is the most important aspect of a weight-loss program?

Correct! Sorry, that’s incorrect.

The correct answer is: All of the above. Aerobic exercise, a well-balanced diet and strength training are all important components of any fitness and weight-loss program.

Strength-Training for Women
Question 17 of 20 Correct

To build muscle, how many exercises per muscle group do you need to do per week?

Correct! Sorry, that’s incorrect.

The correct answer is: A muscle-building resistance-training program should include 3 to 4 exercises per muscle group. You can divide these into 3 to 4 workouts throughout the week.

Strength-Training for Women
Question 18 of 20 Correct

How can you perform weight-training exercises safely?

Correct! Sorry, that’s incorrect.

The correct answer is: All of the above. Performing strength-training exercises safely is all about keeping the spine and joints stable and aligned (including shoulders back and down) as well as keeping your core (the group of muscles that surround and stabilize the spine) tight.

Strength-Training for Women
Question 19 of 20 Correct

True or false: You should avoid locking joints while weight training.

Correct! Sorry, that’s incorrect.

The correct answer is: This is true. In order to complete exercises correctly, you must avoid locking joints such as your knees and elbows.

Strength-Training for Women
Question 20 of 20 Correct

Why shouldn't you hold your breath while lifting weights?

Correct! Sorry, that’s incorrect.

The correct answer is: When we exercise, our blood pressure is elevated. If you hold your breath during exercise then your blood pressure may rise to an unsafe level.

Strength-Training for Women
Congratulations!

You got out of 20 correct. You're a health wiz!

Strength-Training for Women
Good try!

You got out of 20 correct. Learn more about Fitness to improve your score.

Strength-Training for Women
Better luck next time!

You got out of 20 correct. Learn more about Fitness to improve your score.