Recommended 2-3 times a week. Body composition can be measured by a fitness professional. Actually, a pound of muscle weighs the same as a pound of fat. However, muscle is much denser than fat and, thus, takes up less space. So, a man who has 10 percent body fat and weighs 165 pounds is going to be in better shape and look leaner and slimmer than one who has 20 percent body fat and weighs 165 pounds.
Women naturally have more body fat than men.
A fitness professional can advise you what percent body fat is healthy for you. Women will get big bulky muscles if they train with weights - Myth. Women can, however, develop a shapely and well-proportioned physique by lifting weights. Many women do 30-40 repetitions because they want to gain strength and tone muscle. They think they have to do that many repetitions per set to keep from getting bulky.