They used to call it weight lifting, but now they call it building resistance. It was only the macho, muscle wielding men who lifted weights even a decade ago. It was a rarity even then.

But now, weight training is a very accepted part of a fitness regimen. For both men and women.

If done right, it can increase strength and build sleek smooth muscles that don't look out of place on a woman. The trick is to do it right and with an experienced trainer.

Weight training has to be done in a very methodical and careful manner.

• If weight lifting is done the wrong way and without proper guidance, it can hurt and even tear the muscles.

• Women need to be extra careful. If they overdo it, they will end up with bulging biceps - which can look very ugly.

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  No matter what sport you choose to play, weight training can give you an advantage. It increases your strength and gives you an ability to play longer and harder.

• Don't lift heavy weights to begin with.

• Start off with lightweights.

• Keep at the same weight for at least a fortnight.

• Gradually increase the weights.

• If the new weights feel uncomfortable, go back to the old ones.

• Once you reach your optimum capacity, stick with it.

• Don't go beyond your physical capacity to lift weights. If you do, it could affect your heart.

• You need to warm up and do a few basic exercises before you start weight training.

• If you have a health problem, consult a doctor before you start weight training.

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