Women enjoy weight loss, fight osteoporosis, gain strength by weightlifting.
Fitness Drop Pounds by Lifting Weights by Stu Watson Miriam Nelson wants women to muscle up to avoid breaking down. Weight training is the key, says the author of Strong Women, Strong Bones . Nelson, director of the Center for Physical Fitness and an associate professor of nutrition at Tufts University, says people need to get past some myths about weight training. Adult men and women need a daily calcium intake of about 1,000 to 1,200 mg, according to the National Academy of Sciences and the National Osteoporosis Foundation. To prevent loss of bone density, make sure to consume a diet high in low-fat dairy products and green leafy vegetables.