Don't even think it. You're too intelligent to buy into the old myth that working out with weights will turn you into Arnold Schwarzenegger, but with better hair (or so we would hope). That fairy tale should have hit the ropes right along with the one that women shouldn't vote because they are incapable of understanding political issues.

Every woman needs an overall fitness program that has all the elements for success: a healthy but delicious diet, some type of aerobic activity four to five times a week for at least 30 minutes each time, and two to three total body strength-building sessions.

To start that program, let's first of all toss the phrase "weight training" from our exercise lexicon. According to Liz Neporent, director of special projects for Plus One Fitness and author of Weight Training for Dummies, that's a misnomer.

"When we say weight we mean resistance," says Neporent. "Anything your muscle pushes against that requires more muscle or work than your body normally encounters will provide resistance."

So, for example, while lifting a 5-pound barbell provides a workout for the arms, standing squats provide the same benefit for the legs, using the entire body as the "weight."

Neporent is part of a growing chorus of fitness experts that have for years been urging women to incorporate resistance training into an overall fitness program. Aerobic exercise is great, and taking a walk is usually an easy fit for even the busiest women, but the benefits of strength training can't be overlooked. Muscle not only burns calories more consistently and efficiently, it also looks better under the skin than fat. Think about it: upper arms defined by muscle, or by hanging fat? No contest.

The nice thing about resistance training is that it can be more easily incorporated into a busy lifestyle than almost any other type of exercise. You don't even need weights to work out with weights. Do a few squats while watching your favorite show on TV. Or lean into the wall and slowly push your body away and then forward -- it's great for the triceps. Waiting for that pot of water to boil? Put those two cans of green beans to good use with a few bicep curls. If one can is too light grab a plastic shopping bag, load a couple of cans in and start curling. Other popular items that can replace traditional weights are resistance bands and balls, available from any fitness retailer. According to Lisa A. Leonard, a fitness expert at BodyTrends.com, bands are lightweight, inexpensive, and come in five different resistance levels.

Best of all, virtually everyone can benefit from strength training. Although you should always check with your doctor before beginning an exercise program, both Neporent and Leonard agree that there are very few restrictions on strength training -- even for pregnant women or those with disabilities. In fact, working with resistance can prepare a pregnant woman not only for the process of birth -- hard work indeed -- but also for what comes after.

"That little 10-pound bundle of joy may not seem like much, but when you haul it around for hours every day you'll start to feel it for sure," says Neporent. "Preparing your muscles in advance can definitely make that transition easier."

Leonard notes that she has wheelchair-bound clients who maintain their upper body strength by resistance training. Her advice, though, after that initial OK from your doctor, is to pay meticulous attention to proper form. Work out in front of a mirror if necessary. Make sure your posture is good: back straight, tailbone tucked under and weights evenly lifted on each side.

"When you go to a gym and see those mirrors lining the walls, they aren't there so you can see if you're looking good, they're to make sure you're doing it right," says Leonard.

Both women agree that the best way to start a strength-training program is to make a plan of action. Neporent advocates hiring a personal trainer just for a session or two to get started, but for those who can't afford it, there are many good books and videos available, such as Neporent's Weight Training for Dummies, and the Strong Women series by Dr. Miriam Nelson. These books are geared toward the beginner and talk not just about weights and strength training, but also about living an overall healthy lifestyle.

Another option is your local library, which is a great resource for both books and videos.

Once you have your workout planned, make a schedule. Neporent advocates incorporating a total body resistance-training workout into your schedule at least two to three times per week with a day of rest in between each strength workout. In other words, take your walk or do your aerobics video as usual. Then, either on, say, Tuesday and Thursday, or Monday, Wednesday and Friday, do your complete strength training workout from head to toe.

Leonard, on the other hand, advocates working out five days a week -- both aerobic and strength training, but to work different muscle groups each day. So, for example, you might work your arms and chest on Monday, then legs and buttocks on Tuesday, and so on. Whatever works with your schedule is what you should choose. The most important consideration, both of our experts agree, is to not overdo it. "You want to stimulate the muscles, not annihilate them," says Leonard.

Last but not least, take a look at your diet and vow to change it. Not just to lose weight, but also to maximize your workouts and to release the great, healthy cook you know is hiding under those new muscles of yours. Prolific cookbook author Steven Raichlen (http://www.barbecuebible.com) is not a fitness expert, but he knows as well as anyone the importance of realistic lifestyle modifications. While working as a restaurant critic, he developed a cholesterol problem -- even though he was never actually overweight. His attempts to control his cholesterol were the inspiration for his High Flavor-Low Fat cookbook series that has won multiple James Beard Awards.

"The only way people will eat healthy food for any length of time is if it tastes good," said Raichlen. "Eating for health's sake simply isn't sufficient incentive."

Steven Raichlen has shared two of his delicious recipes, both from the book Strong Women Stay Slim. Try his Fish en Papillote and Chicken Paprikas!