Hi I have been reading messages on this board for a month or so so I thought I should write. I am a 45 year old female. I started strength training with a personal trainer in Jan. I go 3 days a week and do cardio for 20-30 minutes after the workout and then stretch with bands after that. The other days I do 30 minutes of cardio. She has me doing everything the right way since it is exactly what is written on this board. She just had 2 of the people she trains come in first place in a copmpetition this last weekend (I live in Ohio). Anyway I am just now finding my body is changing. I am much stronger and I feel way better. I am sleeping better and have been able to cut down on my antidepressants. I guess what I want to say to anyone that is new to this board is if i can do this so can you!!! The advice on this board is right on target. I have cleaned up my eating habits. I still have a candy bar every once in a while but not all the time. I am eating more protein, good carbs and getting my calcium in too. Thank you all for posting on this board. I have gotten alot of information on here and I hope I can encourage at least one person to give strength training a try. It will change your body and make you feel much better about yourself.