ELLEN, journalist and anti-athlete: My friend Pam has the most shapely arms of any woman I have ever met. They look better than all those pumped-up actresses at the Oscars, who spent a bundle for their muscles. And Pam barely spent a dime.

She bought a book that has been recommended from friend to friend. She followed the directions carefully and has done the exercises religiously. The book is called “Bone-Building Body Shaping Workout” by Joyce L. Vedral. Vedral, a Ph.D., targets the mature woman, as those of us past 50 like to call ourselves.

Pam has the arms of a fit 25 year old. Let’s just say that she is somewhere past 50.

Pam does her exercises at home by herself. She even exercises when she is on vacation. She told me once that she had met a formerly vigorous neighbor, who was suddenly wheelchair bound by osteoporosis, and she decided then that she didn’t want to invite that.

I have another friend, Theresa, who shares a trainer once a month with another co-worker. They met in the company gym, and he goes over their programs for which they each pay him $50. She’s already seeing a slimmer waist, and she’s feeling pretty good.

Both of these friends skipped high-buck equipment and training fees. But both were very motivated. They motivate me with their results.

I have been having a few health problems recently, so I have fallen off the training wagon and need to get back on before I fill out my fat jeans again. One more trip to the hospital, and I should be rid of my gallbladder and ready to go.

Heather can give you chapter and verse on specific weight training. So, please read her advice as gospel. My one caution to anyone is to make sure you are doing your exercises in a safe way. I’m especially concerned that young people will hurt themselves if they go gung-ho on weight training without some expert help. Sharing just one session with a trainer with a group of friends could get you started. Or getting instructions from a time-tested book the way Pam did is a very low-cost and effective tool to get the weight training going.

As I face this small health issue, I’m glad I’ve been working out for the past few months because I’m going into surgery strong. You just never know when something like this is going to hit you. It pays to be at your best.

Posted April 30, 2003 01:48 AM