Pumping Iron--and Still Remaining Feminine : In spite of everything else you do, weight training may be only way to achieve ‘hard body.’

If you’ve been eating right and attending aerobics classes or riding the Lifecycle and still don’t have the lean, firm look you want, it may be time you joined the growing number of women who are weight training.

Once considered a sport primarily for men, in recent years many women have found that strength training is the way to achieve that much sought after “hard body.”

“Aerobics is only half of the pie,” says Stacy Rae Roberts, an independent personal trainer who works out of Girls’ Gym in Newport Beach and is owner of the Costa Mesa-based company, Body Techniques. “If you want definition and a shapely toned figure, you need to weight train as well.”

Realizing that weight training is an intimidating concept to many women, today’s gyms are beginning to offer separate workout areas and there are many all-women facilities designed to make working out more comfortable.

Besides taut muscles, there are other reasons to pump iron. Lifting weights also elevates metabolism, which speeds weight loss; increases bone density, which helps prevent osteoporosis; boosts energy; decreases stress; improves posture; helps prevent injury, and perhaps most importantly, increases self- esteem.

“Women who begin weightlifting become more self-confident and happier with themselves,” says Roberts, who lectures on the benefits of weight training to various corporations.

Like no other form of exercise, weightlifting can sculpt the body, making dramatic changes, says Karen Kosbab, an independent personal trainer who works out of Lou Gaudio’s Total Health and Fitness in Dana Point and Personal Touch in Mission Viejo. “After several months of weight training, many women may barely recognize themselves.”

Cheryl Kane-Rosenberg began lifting weights with Roberts’ help six months ago to build strength and prevent osteoporosis. “I’ve seen some definite changes,” she says. “My waist is smaller, my endurance has increased, and I’ve really built up self-confidence.”

In the past, some women have rejected the idea of weight training because they don’t want to become overly muscular and appear masculine.

“It’s a misconception that women become really muscular when they weight train,” says Margaret Ferreras, an obstetrician-gynecologist in Laguna Hills. “The male hormone testosterone is what builds muscle mass and women generally have very little of this hormone.”

Roberts, who has weight trained for 15 years, said many of the women featured in muscle magazines are not typical weightlifters; some have used steroids which have changed their appearance, she says.

Yvonne Niven ran for 10 years and then did aerobics, but was always wary of weight training. “I was afraid I’d become too muscular, but it hasn’t been like that at all,” she says. “At the age of 51, I’m nice and lean and in better shape than I ever was. I’ve even gotten rid of some nagging back and elbow problems.”

Another myth that may have kept some from the weight room is the idea that if you ever stop working out, your muscles will turn to fat. “It’s not physiologically possible for muscle to turn into fat because it is a distinctly different tissue,” says Ferreras. “Your muscle will lose its tone and feel flabbier, but it can’t turn into something else.”

You also may have heard that weight training can make you flat-chested. Quite the contrary, says Roberts. “There are many things women can do with weights to increase the muscle underneath the breasts and make them appear larger; there are even exercises that will develop cleavage.”

Women can also sculpt their shoulders with weight training and tighten other areas of the body such as thighs and triceps.

Here are some tips for starting a bodybuilding program:

* Record your base line. “If you gauge where you’re starting from, it will keep you motivated along the way as you progress,” says Roberts. Don’t step on the scale, though. Instead, she suggests taking a “before” photo and getting a body fat test, a service provided by many clubs. This should be repeated six months later so that you can assess your progress.

* Set realistic goals. “It’s important before beginning that you accept yourself for who you are,” says Roberts. “Weight training isn’t going to make you look like someone else. You’re going to still be you--only better.”

Also realize that it will take some time to improve. Although you’ll see some results within a few weeks, you won’t see drastic changes for four to six months, says Kosbab.

* Start slow. Begin weightlifting twice a week on non-consecutive days and add in a third day once you’ve got the hang of it, says Roberts. Always skip a day between lifting, because changes in the muscles occur during days of rest. Lift a minimum of two times a week and no more than three.

Initially, Roberts suggests doing two sets of 10 to 12 repetitions of each exercise with a weight that feels challenging, but isn’t too difficult. “You shouldn’t have to strain,” she says. “If you find yourself struggling, switch to a lower weight.” In general, beginners should use three- to five-pound weights, intermediate exercisers eight to 12 pounds and more advanced lifters 10 to 20 pounds.

* Watch your posture. “Proper form when working out is critical,” says Roberts. “It allows you to get the most from the exercise and prevents injury, especially to vulnerable areas like the low back and knees.”

When doing any standing work, protect your knees and back by pulling your stomach in and shoulders back; lifting your chest; tucking your rear under and keeping your knees slightly bent. If you lie on your back to do arm work, put your feet up on the bench and bend your knees. Your back should always remain flat when lifting.

* Breathe properly. “You shouldn’t be puffing and panting when lifting,” says Roberts. “Proper breathing is important because it allows oxygen to get to the muscles you’re working so they don’t fatigue.” Breathe in a controlled manner, inhaling through the nose and exhaling out of the mouth. In general, you should exhale during the most difficult part of an exercise, which is usually during the shortening of the muscle, and inhale during the less difficult period when the muscle elongates.

* Work out your whole body. “Although women are often concerned about certain areas such as the chest and thighs, it’s important to strengthen all muscles, because doing so keeps you in balance and prevents injury,” says Kosbab. During every session work out all large muscle groups.

* Consider a trainer. “If someone has never worked with weights, it’s a good investment to hire a personal trainer, because there’s more to lifting weights than many people realize,” says Kosbab. You don’t have to hire a personal trainer forever, says Roberts. “Just hire a trainer for a few sessions so that you can learn proper form and breathing. If you learn the correct way to lift weights, you’ll see results more quickly and will be less likely to injure yourself.” Make sure the trainer you chose is qualified and that you feel comfortable working with him or her.