Resistance exercises keep your body strong, tone muscles, burn fat, and even help your heart function.

Still, many women are uncomfortable with them. They worry that they require a gym membership or expensive equipment, that they’ll build bulky muscles, or that they’re too out of shape to get started.

None of that is true.

Resistance exercises will help build “functional fitness,” meaning you’ll be able to do every-day physical activities more easily. Your body will become firmer, and – if accompanied by a healthful low-calorie diet with plenty of lean protein – you’ll loss excess weight.

When you do an exercise for the first time, it’s important to do it properly to prevent injury. Just follow these steps:

• Go slow with your movements at first.
• Stop and check the instructions if you forget the next step.
• Maintain proper form; it’s critical to avoid injury.
• If you’re using weights, start with one that feels too light instead of too heavy. To continue challenging your body, add heavier weights gradually.
• Don’t hold your breath! Breathe deeply and regularly to keep your body supplied with oxygen. Exhale on the exertion – the lift, push or contraction – and inhale on the release. For example, during a push-up, you should inhale as you lower and exhale as you push up.