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By engaging in a similar weight lifting program to men's. Many women think that lifting very light weights for a number of repetitions will help them get "toned". In reality, muscles don't get "toned"- they either undergo hypertrophy in response to resistance exercise or they don't. As a result, many women are performing ineffective Weightlifting routines. If they were to lift heavier weights for fewer repetitions while exerting themselves, they'd probably gain more muscle mass. Of course, women will never gain muscle at the same rate as men because they have higher levels of estrogen and lower levels of testosterone.

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