The ideal exercises involved in women's strength training programs should mainly focus on toning rather than bulking. A good thing to note is that the more muscle you build/strengthen/tone, the more fat you tend to burn.

Guidelines for strength training:

You should always do 3 sets of 8-12 repetitions when using weights. If you feel that you can do more, then you should increase the weight/intensity of your exercise. For example, if you use a 5lb weight and you do 3 sets of 8 repetitions, you should increase until you do 12 repetitions. Once you have achieved that goal, then you can move to an 8lb weight and do 3 sets of 8 and eventually move up to 12 repetitions and then increase the weight again.

For women's strength training, exercises should incorporate 7 - 8 different types of exercises and should start off working out the core and then moving out to the extremities (arms and legs).

Examples of strength training exercises for women:

• Crunches (abs) - 50-100; 3 sets of 25-35
     • Weights can be added and held at the chest for more intensity

• Superman (lower back/love handles) - 3 sets of 30-50

• Bicycle (abs/obliques) - 3 sets of 30

• Push-ups (chest/triceps) - 3 sets of 8-12; gradually increase number of repetitions while maintaining 3 sets

• Calf raises - Stand at the edge of a bottom step, hold on to the railing, while keeping your toes and ball of foot on the step, raise your heel up and down stretching your calf muscles. Repeat 3 sets of 8-12 reps.

• Machines and Dumbells
     • Lat pull-down (upper back) - 3 sets of 8-12 reps
     • Incline Flies (mid back) - 3 sets of 8-12 reps
     • Bench Press (chest) - Use an appropriate weight; 3 sets of 8-12 reps
     • Triceps (Dumbbells): Use an appropriate weight, life arm parallel to body and bend back at elbow all the way down then lift all the way up doing 3 sets of 8-12 reps.
     • Triceps (Machine): Use an appropriate weight, pull down to 90 degrees at elbow and hold steady. Start reps by pulling all the way down to sides and going back up to 90 degrees at elbow; repeat 3 sets of 12 reps and increase weight amount as your arms strengthen.

• Biceps - Use dumbbells of appropriate weight, start with palm face up and arms to your sides, lift up twisting your arm so that your fist rotates 90 degrees facing towards your body; 3 sets of 8-12 reps.

• Leg Press (buttocks and upper thighs) - Use an appropriate weight, knees should be at 90 degrees and shoulder width apart, push forward until your knees are slightly bent. Do not lock knees. Do 3 sets of 8-12 reps. Ideally, your goal should be to work your way up to lifting 5-10lbs above your own body weight. You can increase as desired.

Other types of exercises that is not typically associated with strength training are yoga and pilates. Both forms of exercises focus on strengthening and toning providing desirable definition especially for women.

If strength training exercises is incorporated with a cardio workout, then you should do 15-20 minutes of strength training before or after the cardio workout. Otherwise, if it is the only form of exercise for the day, it should be at least a 30 minute workout.