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WEIGHT TRAINING TIPS
Picking up a 3 pound dumbbell and waving it around 15 to
20 times is NOT going to get you the results you are hoping
for. To tone, ﬁrm, and shape, you must make that muscle work
hard. It amazes me that even today, we are expected to move a
couch to vacuum the ﬂoor, but not expected to pick up any-
thing heavier than 3 to 5 pounds. You have to let that muscle
know it has worked hard so it will work for you and get you
going towards the end result you desire. I recommend working
up to a program that uses 3 sets of eight repetitions for each ex-
ercise. A “set” is doing an exercise for a number of times until
you stop. A “repetition” is one movement of that exercise. So a
set of 8 is doing the exercise eight times, then stopping to rest.
Let’s talk about that resting part. Timing your weight
training program adds a bit of cardio to what you are doing.
I recommend resting 30 seconds between each set, 60
seconds between each different exercise, and 2
minutes between each body part. A good
workout consists of at least three different
exercises for each body part.
In order to make a muscle curvier, use
slightly heavier weights and do 5 sets of
5. To make the muscle longer and lean-
er, go to 2 sets of 10, or 3 sets of 8.
Weights can be a bit lighter, but still use
enough weight for the muscle to know it
is working. Never sacriﬁce the form of the
exercise in order to lift heavier. The weight
works the muscle, the form shapes the muscle.
If you ﬁnd you are slinging a weight in order to
get it to go in a certain direction, it is too heavy. But,
if you are not breathing hard at the end of the set, the weight
is not heavy enough.
How much weight should you use? I am frequently asked
this question, and to be quite honest, I cannot answer it. We
each have our own level of genetic strength. I am, fortunate-
ly, genetically very strong. Therefore, I am able to lift weights
much heavier than expected for someone my size. Most
women my size, 5’2” and 112 pounds, lift about half the
weight that I do for most exercises. I lift heavy and I love it.
It makes me feel good (and at 72, it sure feels good to watch
those muscles work in the mirror when I am lifting). Ah yes,
use the mirrors! They are there for a reason, and it isn’t to
check your face and hair! By watching yourself as you lift, you
are concentrating more on exactly what you are doing, and
can keep the proper form of the exercise. This is important,
so watch yourself.
Find someone who can teach you what to do properly. I
suggest you do not choose an overly muscled trainer. They are
good at what they do, but they may not understand your goal,
which is probably a “runway body.” Look around at several
trainers. When you see one that has the type of physique de-
velopment you are hoping for, that is the one for you.
split routine. I work chest, shoulders, and triceps one day.
Then I do legs, back, and biceps the other. Of course, I hit abs
and calves every time. Actually, I do 100 crunches every
morning, as a matter of habit.
Meanwhile, some basic exercises are universally good to
do. I recommend lunges for everyone (with the exception of
those with knee problems). And never, hold weights in your
hands when you do lunges. That puts way too much stress on
the knees. Plus, we aren’t going for thunder thighs; we are
going for sleek thighs. Work up doing 100 lunges per leg, per
day. You do not have to do them all at one time. You can
spread them out throughout the day—15 here, 15 there—but
work up to that total of 100 per leg per day. Notice I said
“work up to.” This means, don’t try to do 100 the ﬁrst day.
First of all, if you have never done them it will be next to im-
possible. Plus, you are going to be sore from it. You
will feel those lunges, I guarantee it. For a photo
demonstration of the lunge on my website,
just click on the “Start Today” tab.
We all worry about our abs. I recom-
mend crunches over sit ups. Sit ups can
eventually put some stress on your lower
back, and who wants that? But the
proper form of the crunch is very im-
portant. There is a photo demonstration
of the crunch on my website, as well.
Again, click on the “Start Today” tab.
I began my physical ﬁtness endeavors at
age 36, never having exercised a day in my life.
It changed my life, and I feel blessed to be able to
share what I have learned about strengthening and
shaping a woman’s physique. I am available for all women,
any age, anywhere in the world, to answer questions. I would
love to hear from you, and I look forward to any and all ques-
tions that may come my way. Visit my website, www.sharon-
turrentine.com, and send me an email with your questions.
Whether your body is headed to the beach or the runway,
the complete physical ﬁtness lifestyle will take you where you
want to go. Try it, what have you got to lose? Ⅺ
you like, and do
it ﬁve or six
days out of the
week SOME FINAL FITNESS TIPS
My workout regimen consists of a four day workout rou-
tine, about 45 minutes per session, on what is referred to as a
Sharon Turrentine obtained her Physical Fitness Specialist Certiﬁcation
on the campus of the Cooper Research Center in Dallas, Texas in 1989.
She hosted her own ﬁtness Television Production, Shape UP With Sharon,
for nine and a half years on KNOE-TV8, the CBS afﬁliate in Monroe,
Louisiana. She also hosted a children’s Fitness program she developed,
KIDPOWER, during that time. Sharon is President and CEO of Sharon
Turrentine, Inc., a physical ﬁtness company that she formed in 1989,
designing personal physical ﬁtness/body shaping programs for women. She
has designed personal programs for thousands of women around the world,
ranging in age from 16 to 89, including ﬁve Miss America title holders.
Sharon now holds the title of Honorary Chairman of the Louisiana
Governor’s Council on Physical Fitness and Sports. Sharon wrote a
Physical Fitness Column for Pageantry Magazine for seven years, and has
been involved with the Miss American Organization since 1974 and
served on the Board of the Miss Louisiana Organization for many years.
Sharon may be reached via her website: www.sharonturrentine.com