Since May is National Walking Month, now is the perfect time to put on your sneakers and go for a little walk. The advantages are numerous and include: a 12-week walking program that significantly decreased anxiety, enhanced cardiorespiratory fitness, and improved quality of life in middle-aged and older adults with depression; another study found that midlife high-intensity walking was linked to significantly improved episodic memory (the ability to recall specific events). To take it a step further, consider setting a daily time limit or step goal for yourself, similar to the former social media manager of WH, who shares her experience of taking up a walking challenge and walking for 30 minutes every day for a year.

It always excites me as a contest prep coach and fitness enthusiast to see ladies who are willing to get off the treadmill and start working out regularly in the weight room. These women recognize the value of resistance training in reaching their ideal physique and reject the outdated stereotype that weight training makes women "big and bulky."It's sad that so few women are using the workouts that research has shown to be the most efficient at building muscle and strength, despite the fact that many of them desire to tone their lower bodies.Instead, women often prefer to spend hours on the Stairmaster, perform infinite reps on the hip adductor machine, and cable glute presses during their workouts, which leaves a lot of muscle to be desired.

Many adaptations from different rep ranges overlap. For instance, a lot of people can only build muscle in the 1–5 and 12–plus rep ranges. However, it offers you a notion of the weight you should lift in order to grow; a weight you can lift for six repetitions minimum, but no more than twelve. Men who lift weights notice significant increases in muscle mass, which is attributed to the hormone testosterone. The testosterone levels in women are significantly lower than those in men. Men should have between 200 and 1200 ng/dl of testosterone, whereas women should have between 15 and 70 ng/dl. Men have far higher testosterone levels than women, as you can see. Even when a man falls on the lowest

Hormonal differences are the main cause of women's inability to grow muscle mass as quickly or as much as men. One of the androgenic hormones that causes the body to anabolite is testosterone (Kraemer & Ratamess). Male characteristics, such as increased muscle mass, deepening of voice, and facial hair that is in excess, are caused by testosterone. Since testosterone is essential for maintaining hormonal balance and proper bodily function, both men and women produce it (Marieb, 2004). The "normal" range of total testosterone (in the bloodstream) in males is 0.95-4.3 pg/dl, whereas in females it is 0.7-3.6 pg/dl. This means that males have significantly higher levels of testosterone than females.Nonetheless, an individual's potential or ability is determined less by their total testosterone level.